bodyweightfitness.csv

created_utc,score,domain,id,title,ups,downs,num_comments,permalink,selftext,link_flair_text,over_18,thumbnail,subreddit_id,edited,link_flair_css_class,author_flair_css_class,is_self,name,url,distinguished
1349044999.0,761,imgur.com,10qc26,here is a picture that for some reason was posted to /r/WTF... but belongs here,843,82,57,http://www.reddit.com/r/bodyweightfitness/comments/10qc26/here_is_a_picture_that_for_some_reason_was_posted/,,,False,,t5_2tf0a,False,,,False,t3_10qc26,http://imgur.com/v2Ny5,
1370370785.0,726,self.bodyweightfitness,1fo10t,Complete Reddit BW Fitness Routine w/ Video Links,831,105,99,http://www.reddit.com/r/bodyweightfitness/comments/1fo10t/complete_reddit_bw_fitness_routine_w_video_links/,"[Here is a the complete /r/bodyweightfitness workout routine with point and click video linkage.](http://bodyweightfitness.routinemorning.com/)

Thanks to BrettMorningwood and Pethia from [this post](http://www.reddit.com/r/bodyweightfitness/comments/15bou5/exercise_cheatsheet_for_the_basic_beginner_routine/) for their excellent work and outline of a complete routine. 

I just inserted the links into the image so you don't have to go back and forth. I usually display it on my iPad when I workout and click on the exercise I need instructions on. 

Hope this helps.",,False,,t5_2tf0a,False,,,True,t3_1fo10t,http://www.reddit.com/r/bodyweightfitness/comments/1fo10t/complete_reddit_bw_fitness_routine_w_video_links/,
1352106115.0,723,i.imgur.com,12nrtf,"The Basic Bodyweight Fitness Beginners Routine...
What do you think?",815,92,143,http://www.reddit.com/r/bodyweightfitness/comments/12nrtf/the_basic_bodyweight_fitness_beginners_routine/,,,False,,t5_2tf0a,False,,,False,t3_12nrtf,http://i.imgur.com/vGeE5.png,
1362248761.0,661,self.bodyweightfitness,19j6i2,A word on strength training.,781,120,197,http://www.reddit.com/r/bodyweightfitness/comments/19j6i2/a_word_on_strength_training/,"Occasionally, we see a question on this subject, and I never have the time to explain it in as much detail as I would like. So, I decided to post this in hope that some of you would learn from it, and that the knowledge you may gain will benefit you :)

Before you read on, I must point out that if you're more advanced, than you probably already know most/all of this. This is aimed towards beginners looking to learn more.

There are multiple ways to increase strength. These include (but are not limited to):

* Increasing the size of myofibrils (specifically, type IIa and type IIb muscle fibers) aka **myofibrillar hypertrophy**.

* Increasing the amount of motor units recruited for a movement

* Increasing the efficiency of said motor units

* Inter-muscular coordination
 
But first and foremost, one must understand the concept of *Progressive Overload.*

### Progressive Overload.

Before I discuss *anything else*, I must ensure that you grasp this concept. In its simplest sense, progressive overload is simply ""doing more than you did before."" In order to gain strength, progressive overload is something that ***must*** occur. Whether it comes from increasing the weight, adding more reps, or decreasing the leverage of the movement, progressive overload is not optional. 

Take the squat, for example. If you squat 225lbs for 5x5 every workout, it's quite obvious that you aren't getting stronger. At least, it *should* be obvious. So how do you get stronger? There are two really simple ways to make progress here; you could increase the volume, or you could increase the weight. Doing either one of these will put your muscles and nervous system under stress, causing them to adapt to said stress by getting stronger. This is the key concept of strength training, forcing small adaptations that over time amount to a very large adaptation. Hypothetically, if you were to add 5-10 pounds to your squat every workout, you could go from 225lbsx5 to 315lbsx5 in a matter of months. 

### Myofibrillar Hypertrophy

It's a simple concept, once you learn about it. If a muscle is stressed at a high level, the body responds by making that muscle stronger, in case it should ever have to perform such a task again. One of the many ways to do this is to increase the number of myofibrils. Myofibrils are basic units of a muscle that make your muscles move. When they receive stimuli from the brain, they contract. To explain how this relates to strength;

More actin and myosin (the contractile proteins in myofibrils) = more muscular contraction =  MOAR STRENGTH

However, hypertrophy of any kind will not occur if one does not eat an adequate amount of calories. Simply put, you cannot make more muscle with out the proper building materials. If hypertrophy is the goal, ideally one should get at least 1g of protein per pound of bodyweight, and the same amount of carbs (if not more), and consume more calories than your TDEE (see the [/r/fitness FAQ](http://www.reddit.com/r/fitness/wiki/faq)). 

*it's the actin and myosin proteins that increase in number, not the myofibrils themselves. Sorry, I originally did this at 3:00 in the morning on little sleep.

### Increasing Recruited Motor Units

Motor units are a combination of a motor neuron and all the fibers activated by that neuron.  There are multiple types of motor units, but for strength training, we want to focus on High Threshold Motor Units (HTMUs).  HTMUs are basically what you sometimes hear referred to as *fast twitch muscle fibers*(type IIa and IIb). These are the motor units you use when you pick up something heavy.  They also happen to have the greatest capacity for strength (and hypertrophy), which is why we focus on them. Since they are primarily used when lifting heavy things, naturally, we want to train them by doing movements that require a lot of force (read: HARD).  This is why the upper rep limits for strength training tend to be 8-12 reps(fore begginers, 5-8 for everyone else). If you can do more than 8-12 reps of an exercise, than the exercise is too easy, and you are not effectively getting stronger. In addition to this, the movement should not intentionally be slowed down. I'm aware that CC instructs you to do reps at an intentionally slow pace, this is not the way to train HTMUs. The increase in the recruitment of motor units is exactly what it sounds like, the body increases how many HTMUs are used during the movement, effectively increasing the total amount of force that can be produced.  Once all of the motor units are being recruited, the body will begin to further increase strength by improving *rate coding*, telling the muscles to contract faster. 

Another factor involved in this is the inhibition of Golgi tendon organs. These are located at both the origin and insertion of the muscle, and one of the Golgi tendon organ's jobs is to limit the amount of force a muscle can produce. Strength training tends to reduce the effect of the Golgi tendon organs, allowing more recruitment of muscle fibers. According to OG, this effect is maximized when training with 85-90% 1RM. 

### Increase in Motor unit efficiency

I'm just going to take the lazy way out and quote [OG](http://shop.eatmoveimprove.com/) on this one.  ""In untrained individuals, the motor units fire randomly to recruit the forces necessary. As we further train a movement the motor cortex is able to synchronize the firing of the motor units."" - Steven Low, [**Overcoming Gravity**](http://shop.eatmoveimprove.com/), page 13.

Basically, **one big contraction > a bunch of smaller contractions**.

How do we train for this?  Do the movement often. The more familiar a movement pattern is, the more efficient you will become at said movement.  Grease the groove is especially good for training this.

### Inter-muscular Coordination

I think the term ""inter-muscular coordination"" is pretty self-explanatory.  Simply put, it's the ability to coordinate all the muscles used in a movement in the most efficient way possible.  I'll use dips as an example: in a dip, the primary muscles used are triceps brachii, pectoralis major and minor, and the anterior and lateral deltoid head. If all of those muscles were to fire randomly, you would have a pretty hard time doing a dip. Since the body likes to do things in the most efficient way possible, eventually it will learn to fire the muscles in sync to make the movement easier.  This results in an increase in strength on that specific movement. This is generally only useful for beginners, or when learning a completely new movement. As with motor unit efficiency, this is best trained by doing the movement often. Grease the groove works great on this as well.


To sum all of this up, if strength is your goal, then your workout should meet the following criteria:

* The movements you do should be **hard**.  You should not be able to complete more than 8-12 reps per set.

* Try to increase the total work you do every workout. Whether it be doing one more rep or adding more weight.

* Once you *can* do 8-12 reps in one set, its time to pick a harder progression of the movement (e.g. push-ups --> diamond push-ups) or add more weight.

In addition to this, you must get at least .7g of protein per pound of bodyweight to ensure proper muscle recovery, and you must get at least 7-8 hours of sleep per night.

One thing that I forgot to mention was rest time between sets.  For strength, you may rest as long as you need, usually 3-4 minutes, sometimes even longer.  If you would like some hypertrophy as well, keep the rest times at 1-2 minutes.

Feel free to comment with any questions.

Thanks to Steve for making sure I didn't fuck up part of this :)",,False,,t5_2tf0a,1370813610.0,,,True,t3_19j6i2,http://www.reddit.com/r/bodyweightfitness/comments/19j6i2/a_word_on_strength_training/,
1365876007.0,601,self.bodyweightfitness,1ca24z,"I gathered training videos for all of the Beginners Routine exercises, I hope it's of use to other newcomers.",710,109,31,http://www.reddit.com/r/bodyweightfitness/comments/1ca24z/i_gathered_training_videos_for_all_of_the/,"I compiled it all into a [playlist](http://www.youtube.com/watch?v=K4Sa9SUXz1k&feature=share&list=PL8BlungghwmU7651rLkgYYGO2BLbOf0Xe), but if you want the individual videos here they are:

* [Mobility Warmup](http://youtu.be/K4Sa9SUXz1k) (Now, every single video I saw on this was completely different, so please let me know if there is a better one)

* [L-Sit](http://youtu.be/16a529mtX68) (From tuck to normal)

* [Parallel Bar Support](http://youtu.be/RmTDHszp1v0)

* [Stomach-to-Wall Handstand](http://youtu.be/4-R385_Wpm8)

* [Diamond Pushups](http://youtu.be/J0DnG1_S92I)

* [Pseudo Planche Pushups](http://youtu.be/IJK_wU4UVw4)

* [Parallel Bar Dip](http://youtu.be/GBwVEqsl-FE)

* [Pike Handstand Pushup](http://youtu.be/sposDXWEB0A)

* [Box Handstand Pushup](http://youtu.be/8LNrVMoGUsw)

* [Negative Handstand Pushup](http://youtu.be/JOiWBKRbaEs)

* [Row](http://youtu.be/OYUxXMGVuuU) (Could not find anything for the Wide Row, I'm guessing you just spread your arms apart)

* [Tuck Front Lever Row](http://youtu.be/VUe3M0iLPG0)

* [Advanced Tuck Front Lever Row](http://youtu.be/XNsz7kyEBkg)

* [Negative Pullup](http://youtu.be/pfXuohjylwI)

* [Pullup](http://youtu.be/utjNyrxIgA4)

* [L-Sit Pullup](http://youtu.be/t2tXrg_cteQ)

* [Pullover](http://youtu.be/IqGBNBxUp-Y)

* [Deep Step Up](http://youtu.be/PegQw3wFKgI)

* [Squats](http://youtu.be/NdaS-I56PpI)

And that's it! Now, I'm still new to this myself, so if any of the more advanced trainers here have better videos let me know and I'll edit the playlist accordingly. Cheers!",,False,,t5_2tf0a,1365959273.0,,,True,t3_1ca24z,http://www.reddit.com/r/bodyweightfitness/comments/1ca24z/i_gathered_training_videos_for_all_of_the/,
1362896892.0,587,self.bodyweightfitness,1a0hnl,"Announcement: New basic exercise wiki. Also, new rule. [Please upvote for visibility]",674,87,33,http://www.reddit.com/r/bodyweightfitness/comments/1a0hnl/announcement_new_basic_exercise_wiki_also_new/,"#### New wiki

An issue was brought to my attention today, and this is the result.  It's far from completed, I plan on making it much more detailed in time.

**http://www.reddit.com/r/bodyweightfitness/wiki/basic_exercises**

So Here's how things are going to work:

For now, anyone can edit the page. ***BUT*** you must PM the mods before you edit, and tell us what you plan on adding/changing.  

**IF YOU PUT STUPID SHIT IN THERE, YOU WILL BE BANNED FROM EDITING.**

**IF YOU PUT SOMETHING IN WITHOUT MESSAGING THE MODS, YOU WILL BE BANNED FROM EDITING.**

This rule is here because I don't want this document getting messed up, or having potentially false/inaccurate information.  

Myself and the other mods (and everyone else, for that matter) are capable of seeing who edited it, and what they changed.  So don't put anything dumb in there.  

There are a few exercises that need to be added, a few that need completed entries, and a few that need pictures/videos (pics for isometrics, videos for dynamics).

______________________________________

[**New Rule**](http://www.reddit.com/r/bodyweightfitness/wiki/guidelines)

**Use the search bar before posting a question.**  

Too many people ask the same question once a week.  I'm more than happy to answer questions, but why wait for us to answer when you can just search and possibly find an immediate answer?",,False,,t5_2tf0a,1363028924.0,,,True,t3_1a0hnl,http://www.reddit.com/r/bodyweightfitness/comments/1a0hnl/announcement_new_basic_exercise_wiki_also_new/,moderator
1348168387.0,583,imgur.com,107gcf,Targeted muscles with different pushups,658,75,67,http://www.reddit.com/r/bodyweightfitness/comments/107gcf/targeted_muscles_with_different_pushups/,,,False,,t5_2tf0a,False,,,False,t3_107gcf,http://imgur.com/aIDZt,
1352020656.0,566,i.imgur.com,12lu8e,The Tri-Push Up (x post form R/Pics),654,88,49,http://www.reddit.com/r/bodyweightfitness/comments/12lu8e/the_tripush_up_x_post_form_rpics/,,,False,,t5_2tf0a,False,,,False,t3_12lu8e,http://i.imgur.com/MoWUu.gif,
1372330148.0,540,self.bodyweightfitness,1h66i3,The New FAQ is Live!,606,66,67,http://www.reddit.com/r/bodyweightfitness/comments/1h66i3/the_new_faq_is_live/,"Hey everyone,  
we spent the last couple of weeks working on reorganizing the FAQ to make the information people are looking for easier to find. We also added a couple of new sections and rewrote some of the old ones.  
The result is (hopefully) a FAQ that's easier to read, where information is easier to find. We hope you enjoy it!

Comments, suggestions, or any other type of feedback are welcome.",Upvote for visibility ,False,,t5_2tf0a,False,,,True,t3_1h66i3,http://www.reddit.com/r/bodyweightfitness/comments/1h66i3/the_new_faq_is_live/,
1341946180.0,539,i.imgur.com,wcag9,"After years of training, I can finally flag",582,43,42,http://www.reddit.com/r/bodyweightfitness/comments/wcag9/after_years_of_training_i_can_finally_flag/,,,False,,t5_2tf0a,False,,,False,t3_wcag9,http://i.imgur.com/gmgsV.jpg,
1355274247.0,511,i.imgur.com,14p4kd,"Winning Olympic Vaults, 56 years apart (xpost /r/woahdude)",600,89,38,http://www.reddit.com/r/bodyweightfitness/comments/14p4kd/winning_olympic_vaults_56_years_apart_xpost/,,,False,,t5_2tf0a,False,,,False,t3_14p4kd,http://i.imgur.com/lPzpq.gif,
1349831058.0,463,imgur.com,1185mr,New 'fitness playground' just got built near my home,507,44,69,http://www.reddit.com/r/bodyweightfitness/comments/1185mr/new_fitness_playground_just_got_built_near_my_home/,,,False,,t5_2tf0a,False,,,False,t3_1185mr,http://imgur.com/ZBUMl,
1346592912.0,456,i.imgur.com,z8997,Slow gains are the ones you keep.[me],503,47,44,http://www.reddit.com/r/bodyweightfitness/comments/z8997/slow_gains_are_the_ones_you_keepme/,,,False,,t5_2tf0a,False,,,False,t3_z8997,http://i.imgur.com/uJk5Q.jpg,
1339503766.0,435,i.imgur.com,uxtp8,Kip-up to handstand (x-post from r/gifs),468,33,30,http://www.reddit.com/r/bodyweightfitness/comments/uxtp8/kipup_to_handstand_xpost_from_rgifs/,,,False,,t5_2tf0a,False,,,False,t3_uxtp8,http://i.imgur.com/d0ZVK.gif,
1367355280.0,428,self.bodyweightfitness,1dfpen,"""How often can I work out?"" ""Am I doing too much?"" ""Why doesn't everybody work out 7 days a week?""",503,75,87,http://www.reddit.com/r/bodyweightfitness/comments/1dfpen/how_often_can_i_work_out_am_i_doing_too_much_why/,"A lot of people are confused on the topic of making their own programming. They want to know things like ""Is it ok to work out more than 3 days a week?"" or ""Why can't I spend 20+ hours a week training like the professional athletes do?"". I feel that promulgating the information needed to answer these questions would be extremely helpful.

For this reason, I want to talk about the dual factor theory of training. The theory isn't complicated and essentially states that everyone possesses two qualities: fitness and fatigue.

Fitness is the effect that you desire to get from your training (for most people here, strength) and fatigue denotes all the negative effects of working out, things like literal tiredness, soreness, damage to your connective tissues, and psychological or emotional strain. 

While working out, you accrue both fitness and fatigue.

While resting, fitness and fatigue both dissipate but fatigue dissipates approximately three times faster than fitness. Work capacity is the amount of strenuous exercise you can handle per unit of time. As your fitness increases, your work capacity increases. This is why professional athletes who've been training for 10+ years have a much greater work capacity than someone who's been doing the beginner routine for a month and can work out 20+ hours a week.

So, to summarize:

* There's nothing special about working out 3 days a week. It's just something pretty much everyone can handle.

* **The key to making good programming is giving yourself enough time off to recover from the fatigue you've induced by working out but not taking so much time off than you lose all your fitness.** If you take anything away from this post, let it be this.

* Overtraining isn't actually a thing; a better name would be ""underrecovering"". It's just a point at which you've accumulated enough fatigue to start noticing it. If you're noticing it, be sure to back off. Google ""symptoms of overtraining"" if you're not confident in your ability to recognize it.

* The amount of fatigue you can handle without underrecovering will increase the longer you've been training.

I have spent a lot of time reading about this stuff and *feel* like I have information that could help a lot of people. If my perception of reality doesn't accurately reflect it, feel free to let me know with downvotes. Otherwise, I'll probably continue to post occasionally.",,False,,t5_2tf0a,False,,,True,t3_1dfpen,http://www.reddit.com/r/bodyweightfitness/comments/1dfpen/how_often_can_i_work_out_am_i_doing_too_much_why/,
1359314360.0,384,self.bodyweightfitness,17dq2f,44 Bodyweight exercises ,457,73,51,http://www.reddit.com/r/bodyweightfitness/comments/17dq2f/44_bodyweight_exercises/,http://www.facebook.com/photo.php?v=10151393440761294,,False,,t5_2tf0a,False,,,True,t3_17dq2f,http://www.reddit.com/r/bodyweightfitness/comments/17dq2f/44_bodyweight_exercises/,
1346014564.0,382,i.imgur.com,yv9vy,"Spent some time at the beach last week, made a little bit of progress",421,39,21,http://www.reddit.com/r/bodyweightfitness/comments/yv9vy/spent_some_time_at_the_beach_last_week_made_a/,,,False,,t5_2tf0a,False,,,False,t3_yv9vy,http://i.imgur.com/3nNfI.jpg,
1337711500.0,374,imgur.com,tzmge,"1.5 years ago, I weighed 220 and couldn't do a pullup.  This is me flagging at my climbing wall.",403,29,45,http://www.reddit.com/r/bodyweightfitness/comments/tzmge/15_years_ago_i_weighed_220_and_couldnt_do_a/,,,False,,t5_2tf0a,False,,,False,t3_tzmge,http://imgur.com/eKPDe,
1353265622.0,363,i.imgur.com,13epir,Failed planche...,549,186,44,http://www.reddit.com/r/bodyweightfitness/comments/13epir/failed_planche/,,,False,,t5_2tf0a,False,,,False,t3_13epir,http://i.imgur.com/T3MTI.jpg,
1375820245.0,338,self.bodyweightfitness,1ju1w0,Quick question on chin up bar. Don't upvote,557,219,63,http://www.reddit.com/r/bodyweightfitness/comments/1ju1w0/quick_question_on_chin_up_bar_dont_upvote/,"Does anyone have any experience with one of those in between the door frame kind of chin up bars, [like this one](http://youtu.be/HhgqVyB7lxY)?

Do they work or is it shit that will damage my doorframe? Do i have to tighten everytime i use it or can i let it be?

Thanks

EDIT: thanks for the help guys, i'll give it a try and buy it. ",,False,,t5_2tf0a,1375844606.0,,,True,t3_1ju1w0,http://www.reddit.com/r/bodyweightfitness/comments/1ju1w0/quick_question_on_chin_up_bar_dont_upvote/,
1354592992.0,328,imgur.com,148r90,Human Flag Progression! Very proud of myself :),355,27,22,http://www.reddit.com/r/bodyweightfitness/comments/148r90/human_flag_progression_very_proud_of_myself/,,,False,,t5_2tf0a,False,,,False,t3_148r90,http://imgur.com/a/jaYly,
1372993816.0,328,self.bodyweightfitness,1ho62f,Shaolin Monk's bodyweight training,394,66,244,http://www.reddit.com/r/bodyweightfitness/comments/1ho62f/shaolin_monks_bodyweight_training/,"I was curious if anyone has adopted any bodyweight training techniques from the Shaolin Monks? Or at least compared them to modern techniques for fun? 

http://en.wikipedia.org/wiki/Shaolin_Monastery

An old video documentary on the Monk's and their training: http://www.youtube.com/watch?v=EMkz7lTGzQ8

There are lots of examples in the video, but see the Abdominal workout at 20 minutes in for a quick example. I like the idea of application in some of the work outs. Instead of just doing hanging crunches, he is moving water from one vessel to another.

From what I can tell they use a wide variety of training formats, from bodyweight for strength and endurance, to weight training, aerobics, martial arts sparring, balance and acrobatic gymnastics. Be aware they also include some carnival type tricks in their routines (breaking cinder blocks over the body and such). Though it seems like a majority of their training is just rigorous bodyweight exercises, often in a martial format.

I think if anything, they are a good example of how impressively fit you can be from very dedicated training. Really just wanted to share with you guys as I thought it may be relevant and interesting to some of you.

Edit: Thanks to TheCrafter for his responses. I didn't expect someone currently in a Shaolin school in China to respond!",,False,,t5_2tf0a,1373032516.0,,,True,t3_1ho62f,http://www.reddit.com/r/bodyweightfitness/comments/1ho62f/shaolin_monks_bodyweight_training/,
1362577053.0,319,self.bodyweightfitness,19rvhv,Visual references of body fat percentages,396,77,127,http://www.reddit.com/r/bodyweightfitness/comments/19rvhv/visual_references_of_body_fat_percentages/,"Thought some of you would find this visual reference interesting/useful...

http://imgur.com/Lh77Aej.jpg",,False,,t5_2tf0a,1362580515.0,,,True,t3_19rvhv,http://www.reddit.com/r/bodyweightfitness/comments/19rvhv/visual_references_of_body_fat_percentages/,
1372177330.0,318,self.bodyweightfitness,1h1mzr,"My Total Bodyweight Training Routine (w/ photos, videos, tutorials and a printer friendly version)",367,49,65,http://www.reddit.com/r/bodyweightfitness/comments/1h1mzr/my_total_bodyweight_training_routine_w_photos/,"Hey everybody, I'd like to share with you my bodyweight training guide that I've been putting together for the past couple weeks.

* **[Link to my Bodyweight Training Routine](http://antranik.org/bodyweight-training/)**

* In there you will find a warm up section that includes the familiar bodyline drills and skill-work.  And then below that is the strength routine that consists of exercises separated by pushing and pulling.

* The printer-friendly version is a google docs link near the bottom.  It's two pages, so I recommend you simply print them using both sides of a single page for ultra-compactness.

**Credit:** First and foremost this subreddit is an incredible community.  I don't think I would have been able to put this together without all the info in the sidelines.  Credit is clearly given where credit is due in the beginning of the page (which includes not just this sub but also gymnasticbodies.com).

**Inspiration:** I discovered [Old Muscle Beach (in Santa Monica, CA)](http://goo.gl/maps/VOajq) about a year ago. I've been thinking about this personal anniversary often this month because in just this one year more physical change has occurred than ever before. Not just muscle coordination but lots of neurological adaptation due to all the fun moves involved with the [traveling rings.](https://www.youtube.com/watch?v=_ggj-yJ0rDo)

The traveling rings are what got me addicted to the place, but at OMB, there are also parallel bars, still rings, slacklines, THE WORKS! (Yes, I am very lucky).  Most of the time I would go and play with these other apparatuses but I had no set routine/program.

**So I decided to create a PROPER three-day-split with ALL the progression exercises listed to get to specific goals.** While there is lots of overlap in muscle-use in bodyweight fitness (they all practically use the core, for example), splitting up the pulling exercises from the pushing could help one progress faster.

This is my way of giving back to the OMB/calisthenics/bodyweight/gymnastics/yoga community, because 99% of you have been so wonderful, helpful and *inspiring.*

**The page is a work in progress and it's being updated as I discover new ways to play with our bodies.  If you have suggestions, please, any feedback is appreciated.**",,False,,t5_2tf0a,1372177697.0,,,True,t3_1h1mzr,http://www.reddit.com/r/bodyweightfitness/comments/1h1mzr/my_total_bodyweight_training_routine_w_photos/,
1350899933.0,310,i.imgur.com,11w0rh,Handstand on two fingers...,366,56,59,http://www.reddit.com/r/bodyweightfitness/comments/11w0rh/handstand_on_two_fingers/,,,False,,t5_2tf0a,False,,,False,t3_11w0rh,http://i.imgur.com/l7J4I.gif,
1369715212.0,309,self.bodyweightfitness,1f6jb1,Survey II. Upvote for visibility.,387,78,44,http://www.reddit.com/r/bodyweightfitness/comments/1f6jb1/survey_ii_upvote_for_visibility/,"Last survey wasn't that great, and this one is to gather even more info.

Here's how this is going to work, I'm going to post comments, and I'm asking you to upvote the comment that applies to you.  Please don't comment, and downvotes will not be counted.  Thank you for participation.

Please don't complain about how I'm getting karma out of this, it's just fucking imaginary Internet points.

Please only vote once.

**Stop fucking downvoting comments**

This survey will be open until Monday  ",,False,,t5_2tf0a,1369801156.0,,,True,t3_1f6jb1,http://www.reddit.com/r/bodyweightfitness/comments/1f6jb1/survey_ii_upvote_for_visibility/,moderator
1359703561.0,280,self.bodyweightfitness,17omwe,Thought I'd share my first real life ninja success story or how I got to keep my favorite sweat pants.,323,43,43,http://www.reddit.com/r/bodyweightfitness/comments/17omwe/thought_id_share_my_first_real_life_ninja_success/,"So, I let the dogs out tonight for their end of the evening dead end squirrel chase.  They had been out for 20 minutes or so when I went out to bring them in.  One of them came running up and the other was behind, shaking her head and pawing at her face.  She rounded the corner of the house, saw me and started to run at full speed.  Then it hit me.  The most retched smell I have ever smelled. EVER.  She had just been sprayed by a skunk.  And she's the run up to you and rub type.  OH SHIT OH SHIT OH SHIT!  

I jumped up, grabbed a tree branch and preformed, what my memory recalls as flawless, an L-Pullup to muscle up, like I was evading a pack of blood thirsty zombies.  I held myself up, leaned against the tree trunk, and ripped branches off and threw them at her.  I yelled at her to get the fuck away, making sure to string as many other curse words together as I could fit in one breath, as I was taught by the Navy.  If there were judges, I'm certain they would have scored it a 9.5. For surezies.  

Anywho, a year ago, I would hating life, reaking of skunk funk, and trying to sand my skin off with a belt sander.  And pissed that I had to throw out my favorite sweats (been breaking those beauties in for 5 years now).  Today, I ninja-ed my ass into a tree without even thinking about it.  

Thanks bodyweight fitness for teaching me, how to include the sky in my escape routes.  
Rock-n-roll and carry on.",,False,,t5_2tf0a,False,,,True,t3_17omwe,http://www.reddit.com/r/bodyweightfitness/comments/17omwe/thought_id_share_my_first_real_life_ninja_success/,
1347597716.0,285,i.imgur.com,zv1wc,The Core Challenge,387,102,64,http://www.reddit.com/r/bodyweightfitness/comments/zv1wc/the_core_challenge/,,,False,,t5_2tf0a,False,,,False,t3_zv1wc,http://i.imgur.com/NKx7K.jpg,
1342630600.0,281,i.imgur.com,wrmot,Puppy planche!,328,47,15,http://www.reddit.com/r/bodyweightfitness/comments/wrmot/puppy_planche/,,,False,,t5_2tf0a,False,,,False,t3_wrmot,http://i.imgur.com/e8IU3.gif,
1355498608.0,280,youtube.com,14ufym,I can't believe I did this. The first time I ever tried I laughed because I was so far off I thought I might as well never try again.,309,29,29,http://www.reddit.com/r/bodyweightfitness/comments/14ufym/i_cant_believe_i_did_this_the_first_time_i_ever/,,,False,,t5_2tf0a,False,,,False,t3_14ufym,http://www.youtube.com/watch?v=7KUR6jaaIrA&hd=1,
1344493414.0,265,vimeo.com,xxelc,This guy is just awesome,283,18,28,http://www.reddit.com/r/bodyweightfitness/comments/xxelc/this_guy_is_just_awesome/,,,False,,t5_2tf0a,False,,,False,t3_xxelc,http://vimeo.com/45041987,
1348713654.0,250,youtube.com,10jkmd,"Well, that's the last time I'll feel adequate for a while",274,24,35,http://www.reddit.com/r/bodyweightfitness/comments/10jkmd/well_thats_the_last_time_ill_feel_adequate_for_a/,,,False,,t5_2tf0a,False,,,False,t3_10jkmd,http://www.youtube.com/watch?v=930AihL3Q90,
1356785381.0,253,self.bodyweightfitness,15mfjj,Excellent handstand tutorial for absolute beginners with emphasis on building perfect form,291,38,13,http://www.reddit.com/r/bodyweightfitness/comments/15mfjj/excellent_handstand_tutorial_for_absolute/,"I came across this excellent video on YouTube while doing research on handstand and manna progressions and wanted to bring it to the attention of other newbies like me. :)

http://www.youtube.com/watch?v=Y3FSeSecjKA",,False,,t5_2tf0a,False,,,True,t3_15mfjj,http://www.reddit.com/r/bodyweightfitness/comments/15mfjj/excellent_handstand_tutorial_for_absolute/,
1355070508.0,247,vimeo.com,14jv59,Always watch this before a workout so motivating.,287,40,32,http://www.reddit.com/r/bodyweightfitness/comments/14jv59/always_watch_this_before_a_workout_so_motivating/,,,False,,t5_2tf0a,False,,,False,t3_14jv59,http://vimeo.com/27933991.,
1344740151.0,239,i.imgur.com,y2sdc,Crazy pole dancing strength [xpost from r/pics],289,50,29,http://www.reddit.com/r/bodyweightfitness/comments/y2sdc/crazy_pole_dancing_strength_xpost_from_rpics/,,,False,,t5_2tf0a,False,,,False,t3_y2sdc,http://i.imgur.com/vVeLa.gif,
1369767491.0,238,self.bodyweightfitness,1f7rxk,Orgasm while L-Sit?,292,54,82,http://www.reddit.com/r/bodyweightfitness/comments/1f7rxk/orgasm_while_lsit/,So I was working on my L-sit and mid-hold I began to feel like something was stimulating the muscle contraction that occurs before and during ejaculation. I've only been able to hold the L-sit for around 10 seconds with good form (I think). It had only been my second set and at around 5 seconds the orgasm took control and I wasn't able to get up to 10 seconds for obvious reasons. So I guess my question is: has this happened to anyone else? is my form off? and what can I do so that this does not occur in the future? ,,False,,t5_2tf0a,False,,,True,t3_1f7rxk,http://www.reddit.com/r/bodyweightfitness/comments/1f7rxk/orgasm_while_lsit/,
1368443485.0,235,self.bodyweightfitness,1e8l9a,The 28-Day Handstand Challenge,281,46,94,http://www.reddit.com/r/bodyweightfitness/comments/1e8l9a/the_28day_handstand_challenge/,"I think it's time for another [28-Day Handstand Challenge](http://www.eatmoveimprove.com/2013/05/28-day-handstand-challenge/?utm_source=challenge-post&utm_medium=reddit&utm_campaign=28-Day+Challenge+-+BWFitness)

We did the [28-Day Handstand Challenge](http://www.eatmoveimprove.com/2013/05/28-day-handstand-challenge/?utm_source=challenge-post&utm_medium=reddit&utm_campaign=28-Day+Challenge+-+BWFitness) few months ago and had great success.  When I first did this in December, I worked with 300 people and they all made significant progress on their handstand.  

When I did it again in January, we had **1600** people who subscribed and I got hoardes of emails - all really excited about making progress towards their first handstand.

Thus, I think its time to do this again.  Hopefully we can get even more people to start working on their first handstand hold.

Here's how it works:

* Read [this article](http://www.eatmoveimprove.com/2013/05/28-day-handstand-challenge/?utm_source=challenge-post&utm_medium=reddit&utm_campaign=28-Day+Challenge+-+BWFitness) that explains the basics of the challenge.
* If you want more guided direction, you can sign up for the free eBook that explains the against-the-wall progression. ([Sign up form can be found here](http://28dayhandstandchallenge.com?utm_source=challenge-post&utm_medium=reddit&utm_campaign=28-Day+Challenge+-+BWFitness), too).
* Keep a simple check-box-training-log to keep up with your commitment.

That's it.  By following this very basic program, here are some of the results we have seen:

>""I just started the program - on Day 3 - and I'm surprised by the fact that I can already hold myself up there for almost the full minute without a break! I never thought to walk up the wall backwards so thanks for posting that tip with your original 28-day program."" -[porkburp](/u/porkburp)

.
>"" I can clearly state, that you got me upside down, for the first time in many many years :)"" -[hexlibris](/u/hexlibris)

.
>""Been doing the program and can hold for 2.5 mins against the wall, and did count of 10 (not seconds) free standing (not against the wall in any way) today.."" -[hefoxed](/u/hefoxed)

.
>""An awesome program to follow and go along SL5x5."" -[olbapazem](/u/olbapazem)

.
>""It's like you read my mind, ignored all the horrible things and then brought me exactly what I need.""-[peabish](/u/peabish)

People of all ages from 18 to 65 have taken the challenge with good results.

If the handstand is one of your goals, now is the time to tackle it.  Don't let anything hold you back now!

[The 28-Day Handstand Challenge](http://www.eatmoveimprove.com/2013/05/28-day-handstand-challenge/?utm_source=challenge-post&utm_medium=reddit&utm_campaign=28-Day+Challenge+-+BWFitness)

[Free eBook Signup Form](http://28dayhandstandchallenge.com?utm_source=challenge-post&utm_medium=reddit&utm_campaign=28-Day+Challenge+-+BWFitness)

",,False,,t5_2tf0a,1373400575.0,,,True,t3_1e8l9a,http://www.reddit.com/r/bodyweightfitness/comments/1e8l9a/the_28day_handstand_challenge/,
1355930173.0,238,youtube.com,1540il,Anyone else doing handstand clap pushups for reps? I'm up to seventeen.,279,41,86,http://www.reddit.com/r/bodyweightfitness/comments/1540il/anyone_else_doing_handstand_clap_pushups_for_reps/,,,False,,t5_2tf0a,False,,,False,t3_1540il,http://www.youtube.com/watch?v=mH-w5Ve5gTA,
1348829958.0,237,kpbs.org,10m342,Navy SEAL Does 24-Hours Of Pull-Ups For Military Charity (Video),268,31,61,http://www.reddit.com/r/bodyweightfitness/comments/10m342/navy_seal_does_24hours_of_pullups_for_military/,,,False,,t5_2tf0a,False,,,False,t3_10m342,http://www.kpbs.org/news/2012/sep/27/navy-seal-does-24-hours-pull-ups-military-charity-/,
1355764118.0,228,youtube.com,15015h,Why BW Fitness is so much cooler than conventional weight lifting,301,73,127,http://www.reddit.com/r/bodyweightfitness/comments/15015h/why_bw_fitness_is_so_much_cooler_than/,,,False,,t5_2tf0a,False,,,False,t3_15015h,http://www.youtube.com/watch?v=zHLGFUQ4-TA,
1355428898.0,225,youtube.com,14sv12,Fat kid lands b-twist,277,52,44,http://www.reddit.com/r/bodyweightfitness/comments/14sv12/fat_kid_lands_btwist/,,,False,,t5_2tf0a,False,,,False,t3_14sv12,http://www.youtube.com/watch?v=vXv8Dk78r0k,
1366185218.0,220,self.bodyweightfitness,1cirrf,Top 10 BW Exercises for Beginners in Parkour,265,45,38,http://www.reddit.com/r/bodyweightfitness/comments/1cirrf/top_10_bw_exercises_for_beginners_in_parkour/,http://www.apexmovement.com/blog/top-10-exercises-for-beginners-in-parkour/,,False,,t5_2tf0a,False,,,True,t3_1cirrf,http://www.reddit.com/r/bodyweightfitness/comments/1cirrf/top_10_bw_exercises_for_beginners_in_parkour/,
1367943045.0,220,self.bodyweightfitness,1dva34,The Periodic Table of Bodyweight Exercises,291,71,70,http://www.reddit.com/r/bodyweightfitness/comments/1dva34/the_periodic_table_of_bodyweight_exercises/,"Really cool, clickable infograph: http://www.strengthstack52.com/periodic-table-of-bodyweight-exercises/",,False,,t5_2tf0a,False,,,True,t3_1dva34,http://www.reddit.com/r/bodyweightfitness/comments/1dva34/the_periodic_table_of_bodyweight_exercises/,
1357416095.0,214,self.bodyweightfitness,160s10,"Yall gotta see this - 30 for 30 Arnold Schwarzenegger, a 12 min video of how he went from a small town kid to Mr. Universe. A lot of it was bodyweights, by the way. Also it's just inspiring as fuck.",260,46,22,http://www.reddit.com/r/bodyweightfitness/comments/160s10/yall_gotta_see_this_30_for_30_arnold/,http://www.youtube.com/watch?v=3jf6HDw6vQo,,False,,t5_2tf0a,False,,,True,t3_160s10,http://www.reddit.com/r/bodyweightfitness/comments/160s10/yall_gotta_see_this_30_for_30_arnold/,
1369916681.0,217,self.bodyweightfitness,1fbyzj,"16 years old, doing bodyweight fitness for a year now and want to share my progress!",274,57,87,http://www.reddit.com/r/bodyweightfitness/comments/1fbyzj/16_years_old_doing_bodyweight_fitness_for_a_year/,"I'm putting this both in /r/fitness and /r/bodyweightfitness so I'm not sure if there will be a crossover point with rules or not because both posts will be written the same.

[Here is the album](http://imgur.com/a/mQH4c)

I decided to put a lower body shot in there although it isn't very impressive so no one has to ask but I find it difficult to build size in the legs with bwf. when I go to college next year (Aus) I will be using the gym as well as body weight and then move on to what I deem fit from there.

The pics were taken over the course of a week so some of the images have the face cut out and some don't.

So far I have stuck almost exclusively to Bodyweight exercise however sometimes with the added resistance of dumbbells/weighted pull-ups.

**Stats**

11KM (6.8Miles) - 49:26

Pull Ups - 30

Push ups - 70

Raised L sit - 35 seconds

Muscle Ups - 6

Squats - 250-300 depending on the day

Height - 175 CM (5 foot 9)

Weight - 64kg (141Pounds)

A year and a half ago I joined my school's Full On Fitness class for 15-16 yr olds and stuck to a program 5 days a week 80 minutes a day and these so far are my results, sorry for the lack of before pictures but I was always a skinny kid and before I started I was about 50kg.

I will be going to bed just after posting this but will answer all (most) questions/advice/criticism when I get up before/during school.

**Edit:** It is 7:42 AM where I am so I'll type my routine out when I get to school in first period or I will miss the bus. The response I have gotten to this was actually overwhelming; When I woke up I was feeling stress/nervous for today due to teenage reasons but I feel ecstatic now.  

**Edit2: My Routine**

**Sunday:** Rest, walk the dog, maybe some Parkour

**Monday:**

 Hard Circuit due to an easy weekend. tends to look like;

2 KM run from school to the park

10x Pull Up

30x Deep Squat

25x Push Up

30x Sit Up

20x Dips on Parallel Bars

25x Lunges Each Side

5 sets of this then a 2km run back to school and I usually get into a pull up competition with a few others which progresses to around 40-50 before class ends.

**Tuesday:**

 Long distance run, anywhere from 8KM-12KM

**Wednesday:** Small Aerobic Circuit

5x Pull-ups

10x Squats,lunges,push ups, dips, Calf-raises, Sit Ups.

In this circuit there is no rest between exercises and a 1.5KM run after each set, total of 10 sets.

**Thursday:**

Near our school we have a thing called the Trugga track.

1.5KM run from school to the base of the track. 3KM to the top and 3KM back down. It is basically a very steep muddy hill with a stair case built in that leads to the top. I am yet to run the entire thing including there and back.

**Friday:**

Repeat of Monday or Wednesday depending on how I am feeling.

**Saturday:** 

Rest, maybe a light jog with the dog.

Each session lasts for 80 minutes apart from Wednesdays. Monday and Tuesday nights I have an Intermediate and Advanced Muay Thai class that last 90 minutes.

I started a year and a half ago at around 5 Pull-ups, 20 Push-ups and not being able to run anymore than 2 KM.

I don't see the point of Cutting/Bulking as all I see are complaints on losing your strength in order to look better. I eat as if I am on a bulk but exercise as if I'm doing both in order to maintain performance year round.",,False,,t5_2tf0a,1369956029.0,,,True,t3_1fbyzj,http://www.reddit.com/r/bodyweightfitness/comments/1fbyzj/16_years_old_doing_bodyweight_fitness_for_a_year/,
1367499610.0,211,self.bodyweightfitness,1djqk5,24 most hardcore strength and flex moves.,239,28,48,http://www.reddit.com/r/bodyweightfitness/comments/1djqk5/24_most_hardcore_strength_and_flex_moves/,"Some great stuff in there, and a gave me a few progressions ideas: http://www.youtube.com/watch?v=6ychdzz6UEA",,False,,t5_2tf0a,False,,,True,t3_1djqk5,http://www.reddit.com/r/bodyweightfitness/comments/1djqk5/24_most_hardcore_strength_and_flex_moves/,
1367779607.0,206,scoobysworkshop.com,1dqs5i,"For all of you who insist that you don't have a place to do pull-ups, here are 100 possibilities.",252,46,68,http://www.reddit.com/r/bodyweightfitness/comments/1dqs5i/for_all_of_you_who_insist_that_you_dont_have_a/,,,False,,t5_2tf0a,False,,,False,t3_1dqs5i,http://scoobysworkshop.com/2012/07/29/100-places-to-do-pullups/,
1349457798.0,195,i.imgur.com,1101wj,Chris Sharma is an Inspiration (xpost from r/climbing) [pic],222,27,26,http://www.reddit.com/r/bodyweightfitness/comments/1101wj/chris_sharma_is_an_inspiration_xpost_from/,,,False,,t5_2tf0a,False,,,False,t3_1101wj,http://i.imgur.com/tF6hN.jpg,
1365605856.0,200,self.bodyweightfitness,1c2dhp,Made a quick Excel sheet for beginner workouts,229,29,37,http://www.reddit.com/r/bodyweightfitness/comments/1c2dhp/made_a_quick_excel_sheet_for_beginner_workouts/,"Microsoft Excel Version : https://www.dropbox.com/s/7t4py966weodlnn/RedditBeginner.xlsx  


Microsoft Excel Version(w/Conditional Formatting) : https://www.dropbox.com/s/jlvb3nfq0hfiab2/RedditBeginnerConditional.xlsx  




Libre Office Version :https://www.dropbox.com/s/vni80tdf5epu2l4/LibreRedditBeginner.ods  

http://www.libreoffice.org/

Category bars(orange ones) are drop down menus to select the exercise you are doing. Just copy the default tab in the workbook and rename it to week 2, 3, 4, etc.

Not great with Excel, but I figured it may be handy for someone else out there as bad as I am with it ;P

EDIT: Updated it with Days for the week (Day 1, Day 2, Day 3), and a picture you all might recognize ;P  
EDIT2: Added libreOffice Version for those that do not have Excel, google docs does not support the drop down lists, neither does skydrive.  
EDIT3: Added a version that includes conditional Formatting, from red to green depending on number of reps you set.",,False,,t5_2tf0a,1365646302.0,,,True,t3_1c2dhp,http://www.reddit.com/r/bodyweightfitness/comments/1c2dhp/made_a_quick_excel_sheet_for_beginner_workouts/,
1368843071.0,191,self.bodyweightfitness,1ek0zx,[Survey] How many of you use barbell training in addition to BW training? Please upvote so everyone sees this.,277,86,119,http://www.reddit.com/r/bodyweightfitness/comments/1ek0zx/survey_how_many_of_you_use_barbell_training_in/,,,False,,t5_2tf0a,False,,,True,t3_1ek0zx,http://www.reddit.com/r/bodyweightfitness/comments/1ek0zx/survey_how_many_of_you_use_barbell_training_in/,moderator
1356038737.0,192,youtube.com,156siz,What I think of when someone tells me about body weight fitness.,219,27,23,http://www.reddit.com/r/bodyweightfitness/comments/156siz/what_i_think_of_when_someone_tells_me_about_body/,,,False,,t5_2tf0a,False,,,False,t3_156siz,https://www.youtube.com/watch?feature=player_embedded&v=dmcRZICxU4g,
1356748294.0,188,self.bodyweightfitness,15lsmv,Just over 6 weeks ago someone posted a (6 week long) pullup program here. I had 6 weeks to spare so I did the program. Here are my results.,228,40,100,http://www.reddit.com/r/bodyweightfitness/comments/15lsmv/just_over_6_weeks_ago_someone_posted_a_6_week/,"The program in question is this one : http://harrycloudfoot.com/2012/05/11/self-experiment-barstarrz-increase-your-pull-ups-reviewed-get-mad-results-in-6-weeks/

Its a 5 day a week program, days 1-4 are different from eachother and on day 5 you pick a day from 1-4 you had the most difficulty with and repeat it. The rep ranges, variations, and rest times are very important, do not alter them.

Here are my numbers:

**Week 1:**

Day 1 - 5/5/4/4/4

Day 2 - 1/2/3/4/4/3

Day 3 - 3/3/3 pullups, 3/3/3 close grip, 3/3/3 wide grip

Day 4 - 9 X 3

Day 5 - ( I repeated Day 2) 1/2/3/4/4/3

**Week 6:**

Day 1 :11/9/7/6/5

Day 2 : 1/2/3/4/5/6/7/5/4

Day 3 : 5/5/5 Pullup, 5/5/5 close grip, 5/5/5 wide grip

Day 4 : 9 X 6

Day 5 : (I repeated Day 1) 12/10/8/6/6

As you can see my numbers have grown exceptionally. For instance doing 9x3 week 1 and doing 9x6 week 6 may not seem like much, but thats 27 total pullups to 54. And remember thats with a minute rest between each set.  

Also the program has you do a 3 sets of pushups every morning. I did do this, but since I am trying to get stronger and not better at normal pushups I started doing harder variations. I started this program doing Uneven pushups and as of this morning I can do 4 reps of 1 arm (feet together) pushups on each arm. This was a gigantic victory for me, I set this goal of 1 arm pushups for May and I just did it like it was nothing.

As for muscle gain, I can say from my own personal perspective I have put on some significant mass in my arms and my lats. My family has also noted an increase in size, the general consensus is I have finally added some shape to my pipe arms. To be honest, getting bigger wasn't my primary goal, getting stronger is, but standing in the mirror and flexing my arm and seeing a bicep is a giant confidence boost.

Finally for those of you interested in this program but don't want to quit your normal workout you can supplement it. This is what I did. On  M/W/F I did not do the morning pushups and evening pullups instead I worked the rep ranges for the pullups as my first exercise post skill work. And did my pushups in the same workout as well. 

All in all I highly recommend this program, I know it goes against most things taught, but for some reason it works. My friend also did this program with me, I did not post his results here like I was going to because he pussed out this week, he knows who he is...",,False,,t5_2tf0a,False,,,True,t3_15lsmv,http://www.reddit.com/r/bodyweightfitness/comments/15lsmv/just_over_6_weeks_ago_someone_posted_a_6_week/,
1370950778.0,188,self.bodyweightfitness,1g4556,"Yoga, especially Power Yoga works incredibly well for bodyweight fitness exercises.",238,50,95,http://www.reddit.com/r/bodyweightfitness/comments/1g4556/yoga_especially_power_yoga_works_incredibly_well/,"The core gets much better. It's not all about stretching. It's about as strengthening just as much. Strengthening key muscles that tend to get neglected. 

It increases body awareness, to move our bodies in proper alignment, reminds us where we hold tension and on and on.. Now I turn it over to you.",,False,,t5_2tf0a,1370966740.0,,,True,t3_1g4556,http://www.reddit.com/r/bodyweightfitness/comments/1g4556/yoga_especially_power_yoga_works_incredibly_well/,
1352220678.0,189,youtube.com,12qiwr,"The most amazing display of balance and strength I've ever seen - Alexis Brothers, Cirque du Soleil. How would I even begin to try to develop strength like this??",200,11,51,http://www.reddit.com/r/bodyweightfitness/comments/12qiwr/the_most_amazing_display_of_balance_and_strength/,,,False,,t5_2tf0a,False,,,False,t3_12qiwr,http://www.youtube.com/watch?v=sKBLM6hXLF4,
1348915190.0,184,imgur.com,10nvrk,Found some parallel bars at work...,222,38,19,http://www.reddit.com/r/bodyweightfitness/comments/10nvrk/found_some_parallel_bars_at_work/,,,False,,t5_2tf0a,False,,,False,t3_10nvrk,http://imgur.com/yaZ97,
1347239924.0,181,self.bodyweightfitness,zmoen,How to do the Human Flag,211,30,34,http://www.reddit.com/r/bodyweightfitness/comments/zmoen/how_to_do_the_human_flag/,"Hey guys, thought you might be interested in a cool skill - the human flag! 

I just made the first part of a tutorial for how to do it: check it out here! https://www.youtube.com/watch?v=w8a_vc-Fuvo

Judging by the caliber of the fitness redditors here you guys should have no problem learning!
",,False,,t5_2tf0a,False,,,True,t3_zmoen,http://www.reddit.com/r/bodyweightfitness/comments/zmoen/how_to_do_the_human_flag/,
1356266158.0,180,self.bodyweightfitness,15bou5,Exercise cheat-sheet for the Basic Beginner Routine?,212,32,30,http://www.reddit.com/r/bodyweightfitness/comments/15bou5/exercise_cheatsheet_for_the_basic_beginner_routine/,"Hi,

So I've decided to begin with the Bodyweight Fitness Basic Beginner Routine posted by 161803398874989.

[Routine here](http://i.imgur.com/vGeE5.png) , [Post here](http://www.reddit.com/r/bodyweightfitness/comments/12nrtf/the_basic_bodyweight_fitness_beginners_routine/).

My problem is that I have no idea how to do most of the exercises, especially the stretches. I spent 1½ hour trying to figure it out before I just went for my regular workout.

I've tried looking at the [Drills and Skills webpage](http://www.drillsandskills.com/articles/) and the [Monkey Gym](http://www.tinyurl.com/handstandpdf), but I'm having a hard time finding what I need. I'm quite lost as to how to do Band Dislocates, Camel Bends, Full Body Circles, and Front and Side Leg Swings. 

For the other exercises I'm still not sure what the Open Tuck L-sit is, and how it differs from the Tuck L-sit? The Feet-on-Floor Support, and the other ""Support""? I assume these are ring exercises of some kind?

Also, I'm guessing the Rows are different from those I know as [Incline Row](http://www.menshealth.co.uk/cm/menshealthuk/images/nk/single-arm-incline-row-micro-workout-02062011.jpg) or [Wide Row](http://www.youtube.com/watch?v=9gn1xm1I5cU), as they are hardly bodyweight?  Does anyone have a series of videos/pictures showcasing the rows?

Other than that, I guess I should be good :)
It would be awesome to have a compilation of videos/pictures showing the different exercises, I'm sure it would make it a lot easier for most beginners like me to get started. Pictures would be best for me personally, as I can print them and won't have forgotten how to do them at the gym. If anyone has a compilation, I'd love to see it and sort through it.

Thanks for the help and a great subreddit!


",,False,,t5_2tf0a,1356267596.0,,,True,t3_15bou5,http://www.reddit.com/r/bodyweightfitness/comments/15bou5/exercise_cheatsheet_for_the_basic_beginner_routine/,
1355989104.0,182,youtube.com,155omh,"At 71 years old, 6'2'', Frits is probably older and taller than you, yet he's kicking ass.",206,24,31,http://www.reddit.com/r/bodyweightfitness/comments/155omh/at_71_years_old_62_frits_is_probably_older_and/,,,False,,t5_2tf0a,False,,,False,t3_155omh,https://www.youtube.com/watch?v=ejoYE3XHL4g,
1360033190.0,179,self.bodyweightfitness,17wr9n,"We're the calisthenics group known as BarStarzz, here's a video of us doing a workshop for elementary kids about getting fit using bodyweight only!",219,40,40,http://www.reddit.com/r/bodyweightfitness/comments/17wr9n/were_the_calisthenics_group_known_as_barstarzz/,"Here's the video: http://www.youtube.com/watch?v=XJIBipONHdQ

Our Youtube: www.youtube.com/officialbarstarzz 
We do body-weight only, no supplements, and natural diets. We stress the importance of getting a free workout wherever you may be. A lot of us are personal trainers (not me just yet, studying engineering atm)

Any questions about bodyweight exercises or whatever we do, let me know!
",,False,,t5_2tf0a,False,,,True,t3_17wr9n,http://www.reddit.com/r/bodyweightfitness/comments/17wr9n/were_the_calisthenics_group_known_as_barstarzz/,
1366298056.0,178,self.bodyweightfitness,1clyah,"PSA: Soreness, DOMS, 'the burn', and whether or not you're 'feeling it' are not good indicators of a successful strength workout.",212,34,75,http://www.reddit.com/r/bodyweightfitness/comments/1clyah/psa_soreness_doms_the_burn_and_whether_or_not/,"The tone of this message is 'helpful':

Soreness or DOMS can mean a lot of different things. [Sinjy the physiotherapist helpfully talks about them.](http://www.reddit.com/r/bodyweightfitness/comments/1clyah/psa_soreness_doms_the_burn_and_whether_or_not/c9ia5p3)

'The burn' is what you want to feel during an endurance workout. It is not a goal or indicator of a good workout in the context of strength.

If you're not 'feeling' pull ups in your lats enough or pushups in your chest or whatever other exercise you might be feeling in the wrong place, you might have bad form. More likely than that however is that your weakest link isn't your chest or lats or whatever you're trying to train and,  because you're always going to feel an exercise in your weakest link, that's what's happening: you're feeling it in your weakest link. Which is exactly as it should be. Training your weakest link is infinitely superior to building up your strengths and ignoring your weaknesses.

So if you can't do 10 pushups but are worried they aren't 'targeting your chest' properly, do them anyway. Your chest isn't your weak link and you shouldn't be worried about it until it is. Having show muscles isn't the same thing as being strong and you should be training movements rather than muscles anyway.

EDIT: As far as indicators of a successful workout session, I don't have any. The best way to measure your gainz is to measure your gainz. If you're getting stronger over time, your routine is working. However, to the extent of my knowledge, there isn't a feeling you can feel that indicates a gain in strength. I suspect this is because you don't actually gain any strength until later, when you're recovering.",,False,,t5_2tf0a,1366377694.0,,,True,t3_1clyah,http://www.reddit.com/r/bodyweightfitness/comments/1clyah/psa_soreness_doms_the_burn_and_whether_or_not/,
1361823673.0,175,self.bodyweightfitness,197ls3,Pull-ups made me grow (vertically),191,16,51,http://www.reddit.com/r/bodyweightfitness/comments/197ls3/pullups_made_me_grow_vertically/,"So exactly 2 and a half months ago I decided to buy a pull-up bar after having sat on my ass for a couple of years. I am only 23 but I didn't like the skinny fat body I saw in the mirror. I only did push-ups and pull-ups for 2 and a half months and these are my results:



Start: 185 cm tall, 160 lbs (4 consecutive pull-ups max)

Today: 190 cm tall, 174 lbs (12 consecutive pull-ups, 14 chins)



So I actually grew 5 cm, I didn't know my posture had gotten so terrible. I feel like my back acts as a kind of brace when I sit now feels good. As for the 14 lbs I gained, I cannot see it at all, except I can feel it a little when I put on certain clothes. I have gotten comments from family that my back looks wider. I'll see how far I can take this!

EDIT: To anyone who wants to do just pull-ups and push-ups: don't. I am wiser now and know that this is not a balanced program. It might have worked for me without much trouble because my back was weak relative to my chest in the first place. The beginner program on this subreddit seems much more sensible for the average person.",,False,,t5_2tf0a,1361835717.0,,,True,t3_197ls3,http://www.reddit.com/r/bodyweightfitness/comments/197ls3/pullups_made_me_grow_vertically/,
1375880128.0,172,self.bodyweightfitness,1jvp1c,By Popular Request: an actual *FAQ* FAQ,197,25,48,http://www.reddit.com/r/bodyweightfitness/comments/1jvp1c/by_popular_request_an_actual_faq_faq/,"http://www.reddit.com/r/bodyweightfitness/wiki/aff

Finally got round to the suggestions posted in [this thread](http://www.reddit.com/r/bodyweightfitness/comments/1irtca/what_sections_are_hard_to_understand_in_faq_or/). I whipped this up in like 20 minutes or so and tried to keep it as concise as possible.

I also changed a couple things in the FAQ, but nothing major.

If there are any other frequently asked questions I missed, please post them below. Just make sure they are *actually* frequently asked, not just a random question you have.",,False,,t5_2tf0a,False,,,True,t3_1jvp1c,http://www.reddit.com/r/bodyweightfitness/comments/1jvp1c/by_popular_request_an_actual_faq_faq/,
1371487284.0,173,self.bodyweightfitness,1givl6,Moronic Monday,196,23,228,http://www.reddit.com/r/bodyweightfitness/comments/1givl6/moronic_monday/,"Welcome to Moronic Monday, your weekly stupid questions thread. Have a dumb question and afraid to ask it? This is the thread is for you.

**Rules:**

* As always, **read the [FAQ](http://www.reddit.com/r/bodyweightfitness/wiki/faq) before posting.**
* **If you have an exercise or progression question, check the [progressions wiki](http://www.reddit.com/r/bodyweightfitness/wiki/basic_exercises) on the sidebar before posting.**
* No rude or condescending comments, any comments of this nature will be removed.
* If your question was not answered in last week's post, feel free to ask it again.


Enjoy!


**P.S. DON'T FORGET TO UPVOTE FOR VISIBILITY**",,False,,t5_2tf0a,1371495301.0,,,True,t3_1givl6,http://www.reddit.com/r/bodyweightfitness/comments/1givl6/moronic_monday/,
1370890509.0,169,self.bodyweightfitness,1g28y1,Moronic Monday,194,25,272,http://www.reddit.com/r/bodyweightfitness/comments/1g28y1/moronic_monday/,"Welcome to Moronic Monday, your weekly stupid questions thread. Have a dumb question and afraid to ask it? This is the thread is for you.

#**Rules:**

* As always, **read the [**FAQ**](http://www.reddit.com/r/bodyweightfitness/wiki/faq) before posting.**

* **If you have an exercise or progression question, check the progressions wiki on the sidebar before posting.**

* No rude or condescending comments, any comments of this nature will be removed.

* If your question was not answered in last week's post, feel free to ask it again.
",,False,,t5_2tf0a,False,,,True,t3_1g28y1,http://www.reddit.com/r/bodyweightfitness/comments/1g28y1/moronic_monday/,
1374783239.0,164,self.bodyweightfitness,1j1thd,Push-up challenge in 4 mins (Xpost from r/Fitness),189,25,43,http://www.reddit.com/r/bodyweightfitness/comments/1j1thd/pushup_challenge_in_4_mins_xpost_from_rfitness/,"http://www.youtube.com/watch?nomobile=1&v=sL-l4bZCkAw

The idea is to follow the song and hold the positions in time with the lyrics, it's surprisingly difficult. Go give it a shot!

Edit to fix link. Sorry people!",,False,,t5_2tf0a,1374785154.0,,,True,t3_1j1thd,http://www.reddit.com/r/bodyweightfitness/comments/1j1thd/pushup_challenge_in_4_mins_xpost_from_rfitness/,
1374073874.0,165,self.bodyweightfitness,1ihmvl,"After developing tennis elbow from repeatedly attempting muscle ups with bad form, I spent months figuring out how to heal it. Now I'm pain-free and wanted to share what worked for me.",202,37,45,http://www.reddit.com/r/bodyweightfitness/comments/1ihmvl/after_developing_tennis_elbow_from_repeatedly/,"This has been an emotional journey for me.  In the beginning when the pain started, I thought it would simply go away with rest but I quickly realized that it was tendonitis and that requires specific rehab and attention. 

It was not too long ago earlier this year when I felt downright depressed because I thought this was going to stay permanently with me forever.  Now I know that's not true.  So I wanted to share with you this post I made on how I got rid of my tennis elbow:

* [How I got rid of my tennis elbow](http://antranik.org/how-i-got-rid-of-my-tennis-elbow/)

I know this isn't r/health or whatever, but I figure if anyone is going to benefit from overuse injuries with bad form, it's us in this sub because our moves are way more complicated than simply lifting a barbell up and down. ;)

**ETA Update:** Wow what a great response! It seems like a lot of people are saying that they've either had this issue in the past or are in the moments of experiencing it recently for the first time.  I am glad so many people are able to get some help.  Please be very attentive as to what causes pain, avoid those moves and if you keep up the rehab exercises, you should be pain free hopefully!  Oh and always massage your arms!  Feels good, man.",,False,,t5_2tf0a,1374184627.0,,,True,t3_1ihmvl,http://www.reddit.com/r/bodyweightfitness/comments/1ihmvl/after_developing_tennis_elbow_from_repeatedly/,
1363840581.0,168,self.bodyweightfitness,1apqrq,Just wanted to say thanks,194,26,12,http://www.reddit.com/r/bodyweightfitness/comments/1apqrq/just_wanted_to_say_thanks/,"Hey, I wanted to give a thank you to this community and whoever setup this sub-reddit.

I stumbled in here around the end of December and started working out in January.  I have seen some good gains and I am happy to see the changes in both my attitude and physical health.

But the best thing happened this afternoon when my oldest son asked me to help him get in shape.

I am so happy right now, and this wouldn't have happened if this board and the resources you provide weren't here.",,False,,t5_2tf0a,False,,,True,t3_1apqrq,http://www.reddit.com/r/bodyweightfitness/comments/1apqrq/just_wanted_to_say_thanks/,
1355691087.0,165,youtube.com,14yfp6,"Considering he's an MMA fighter, I'm very impressed by GSP's gymnastic skills.",182,17,39,http://www.reddit.com/r/bodyweightfitness/comments/14yfp6/considering_hes_an_mma_fighter_im_very_impressed/,,,False,,t5_2tf0a,False,,,False,t3_14yfp6,https://www.youtube.com/watch?v=WwLYVyeDcus,
1353730305.0,162,youtube.com,13p7nh,i see your latvian street workout and raise you a ukrainian street workout,196,34,32,http://www.reddit.com/r/bodyweightfitness/comments/13p7nh/i_see_your_latvian_street_workout_and_raise_you_a/,,,False,,t5_2tf0a,False,,,False,t3_13p7nh,http://www.youtube.com/watch?v=OFIJjgDRjKA,
1373245612.0,162,self.bodyweightfitness,1hu1hy,I love the control he has on his body,184,22,61,http://www.reddit.com/r/bodyweightfitness/comments/1hu1hy/i_love_the_control_he_has_on_his_body/,http://www.youtube.com/watch?v=czW7A-a8IfY,,False,,t5_2tf0a,False,,,True,t3_1hu1hy,http://www.reddit.com/r/bodyweightfitness/comments/1hu1hy/i_love_the_control_he_has_on_his_body/,
1343321568.0,161,i.imgur.com,x73zl,From /gifs figured it be appreciated here as well,235,74,21,http://www.reddit.com/r/bodyweightfitness/comments/x73zl/from_gifs_figured_it_be_appreciated_here_as_well/,,,False,,t5_2tf0a,False,,,False,t3_x73zl,http://i.imgur.com/otG0Y.gif,
1349531660.0,157,imgur.com,111hqt,Black Monk Isometrics (Reposty),191,34,18,http://www.reddit.com/r/bodyweightfitness/comments/111hqt/black_monk_isometrics_reposty/,,,False,,t5_2tf0a,False,,,False,t3_111hqt,http://imgur.com/a/NjkDQ,
1371677276.0,157,self.bodyweightfitness,1golrp,V-sit hold 1 minute press to handstand,183,26,53,http://www.reddit.com/r/bodyweightfitness/comments/1golrp/vsit_hold_1_minute_press_to_handstand/,"This video i do V-sit my maximum time and press handstand in the end.


http://www.youtube.com/watch?v=VVpULTbt1uw&feature=youtu.be",,False,,t5_2tf0a,1371695410.0,,,True,t3_1golrp,http://www.reddit.com/r/bodyweightfitness/comments/1golrp/vsit_hold_1_minute_press_to_handstand/,
1374582109.0,156,self.bodyweightfitness,1ivorq,How long is an average workout?,197,41,123,http://www.reddit.com/r/bodyweightfitness/comments/1ivorq/how_long_is_an_average_workout/,It's my first time on this subreddit and i was curious on how long i should be working out.i usually go for about an houris that to little?,,False,,t5_2tf0a,False,,,True,t3_1ivorq,http://www.reddit.com/r/bodyweightfitness/comments/1ivorq/how_long_is_an_average_workout/,
1372556775.0,154,self.bodyweightfitness,1hcbvf,6 months progress (Pic),194,40,55,http://www.reddit.com/r/bodyweightfitness/comments/1hcbvf/6_months_progress_pic/,"http://i.imgur.com/WBj6Mul.jpg

1s pic: Year and a half out of highschool (19 yrs old). Haven't lifted or anything the entire time. My body type is skinny.

2nd: 21 years old. Started bulking up. This was my heaviest at 180

3rd: From yesterday. Starting cutting weight about a month and half ago. Current weight is 174.

Background: Did a lot of sports all my life. Football, track and boxing were the main ones. Used to lift weights a lot in highschool due to sports but I haven't since I graduated. I'm 6'1.

Diet: When bulking, I ate a lot of pizza with meat toppings on it and plain McDoubles from Mcdonalds. I didn't really count calories or anything, I just ate and ate as much as I could. Also was taking creatine when I first started. When I started cutting, I basically ate the same things just less. Also stopped creatine and switched to whey protein.

Workout: All bodyweight exercises. I can't afford to go to a gym and theyre kinda far away and I have no car. Took some exercises from Convict Conditioning and basically did a lot of pushups, pull ups, and ab workouts 4x a week.

Sorry for the short summary. I didn't really count calories, protein, or anything like that. I just kinda winged it. I'm sure if I really paid attention I could improve. Thank you r/fitness and r/bodyweightfitness

You deff changed my life. I never thought I could ever weigh this much or get like this.
",,False,,t5_2tf0a,False,,,True,t3_1hcbvf,http://www.reddit.com/r/bodyweightfitness/comments/1hcbvf/6_months_progress_pic/,
1370000973.0,155,self.bodyweightfitness,1fed3w,Pushup variations,189,34,43,http://www.reddit.com/r/bodyweightfitness/comments/1fed3w/pushup_variations/,"I was going through my computer and clearing out junk files and stuff and found these graphics I had made up from a Men's Health article a long time ago. Both graphics have the same things, the first being 2x4 and the other being 1x8 (8 variations of the pushup)

http://i.imgur.com/6kzcimJ.jpg

http://i.imgur.com/Ug0vE1u.jpg

From [this article on Men'sHealth.com](http://www.menshealth.com/mhlists/international-pushup-variations/)

Hopefully some of you can find use in these. Happy training. ",,False,,t5_2tf0a,1370001432.0,,,True,t3_1fed3w,http://www.reddit.com/r/bodyweightfitness/comments/1fed3w/pushup_variations/,
1361742718.0,157,self.bodyweightfitness,195ii5,Warning to fellow noobs...,180,23,29,http://www.reddit.com/r/bodyweightfitness/comments/195ii5/warning_to_fellow_noobs/,"I developed wrist tendinitis because I was a fucking dumbass.

I was doing parallel bar work and pushups (psuedo planche pushups) and put *way* too much stress on my wrists. I didn't do proper stretches and mobility exercises prior to exercising. I also ignored the initial pain in my wrists because I was afraid I would fall behind which made it even worse. My tendons couldn't keep up with my muscles and I ignored tendons in favor of the muscles...

I had to stop working my push exercises for 2 weeks...and didn't have an optimal push workout for the 2-3 weeks prior to that. It would have been so much better if I just took a week or two off the initial time I felt pain in my wrists. It's a painful lesson, but a lesson learned. 

Just wanted to drop in and say to make sure you properly warm up and not ignore your body if it is not a good pain. It hurts for a reason.",,False,,t5_2tf0a,1361745522.0,,,True,t3_195ii5,http://www.reddit.com/r/bodyweightfitness/comments/195ii5/warning_to_fellow_noobs/,
1354968422.0,153,youtube.com,14hu9f,"Vegeta, what does the scouter say? (crosspost  from r/parkour, some real dedicated training)",178,25,41,http://www.reddit.com/r/bodyweightfitness/comments/14hu9f/vegeta_what_does_the_scouter_say_crosspost_from/,,,False,,t5_2tf0a,False,,,False,t3_14hu9f,http://www.youtube.com/watch?v=ZuxcbB_nIh4,
1360633067.0,154,self.bodyweightfitness,18cjfk,"How would you guys feel about a weekly Q&A thread similar to the /r/fitness ""Moronic Monday"" thread.",173,19,56,http://www.reddit.com/r/bodyweightfitness/comments/18cjfk/how_would_you_guys_feel_about_a_weekly_qa_thread/,"In light of all the questions asked today, I think it could be a good idea if enough people are interested. This is a user based sub, so I'm asking your opinions. How many of you think it's a good idea?

Of course, I would be the volunteer to post it every week.

For those of you who don't regularly browse /r/fitness, every Monday, ~~/u/eric_twinge~~ /u/cdingo posts a thread called ""Moronic Monday."" Moronic Monday is a thread where people are free to ask ""stupid"" questions. While there really are no ""stupid"" questions (except for the ones answered by the FAQ), many people are more comfortable in threads like these asking questions that they feel are common knowledge. Everyone is free to ask or answer questions. 

So, what do you all think?



EDIT: So far the decision is unanimous, I guess I'll see you all next ~~Monday~~ ~~Saturday~~ back to Monday


**Does anyone have any title suggestions or am I just going to have to rip off fittit's ""Moronic Monday""?**",,False,,t5_2tf0a,1360684447.0,,,True,t3_18cjfk,http://www.reddit.com/r/bodyweightfitness/comments/18cjfk/how_would_you_guys_feel_about_a_weekly_qa_thread/,
1350456967.0,155,imgur.com,11maxe,"Inspired by an earlier post this week...I thought I 
would try it. ",176,21,14,http://www.reddit.com/r/bodyweightfitness/comments/11maxe/inspired_by_an_earlier_post_this_weeki_thought_i/,,,False,,t5_2tf0a,False,,,False,t3_11maxe,http://imgur.com/nKbX4,
1372426351.0,147,self.bodyweightfitness,1h8vy7,I need to stand straight. What exercises can I do to have a straight posture?,171,24,74,http://www.reddit.com/r/bodyweightfitness/comments/1h8vy7/i_need_to_stand_straight_what_exercises_can_i_do/,,,False,,t5_2tf0a,False,,,True,t3_1h8vy7,http://www.reddit.com/r/bodyweightfitness/comments/1h8vy7/i_need_to_stand_straight_what_exercises_can_i_do/,
1369667323.0,144,self.bodyweightfitness,1f51qc,Moronic Monday,176,32,215,http://www.reddit.com/r/bodyweightfitness/comments/1f51qc/moronic_monday/,"Welcome to Moronic Monday, your weekly stupid questions thread. Have a dumb question and afraid to ask it? This is the thread is for you.

#**Rules:**

* As always, **read the [**FAQ**](http://www.reddit.com/r/bodyweightfitness/wiki/faq) before posting.**

* No rude or condescending comments, any comments of this nature will be removed.

* If your question was not answered in last week's post, feel free to ask it again.
",,False,,t5_2tf0a,False,,,True,t3_1f51qc,http://www.reddit.com/r/bodyweightfitness/comments/1f51qc/moronic_monday/,
1368610663.0,146,self.bodyweightfitness,1edh3z,British Army AOSB Fitness Training Manual,165,19,40,http://www.reddit.com/r/bodyweightfitness/comments/1edh3z/british_army_aosb_fitness_training_manual/,"I thought I'd share the Army programme which prepared me for AOSB. It can be found [here](http://imgur.com/a/jScqC), although it's been through a lot so apologies for any imperfections!

It's all bodyweight exercises and running so I figured it would be wanted here. I hope it's of use to some of you.
",,False,,t5_2tf0a,False,,,True,t3_1edh3z,http://www.reddit.com/r/bodyweightfitness/comments/1edh3z/british_army_aosb_fitness_training_manual/,
1352560295.0,147,youtube.com,12yqk3,progressing- 30 second v-sit,165,18,20,http://www.reddit.com/r/bodyweightfitness/comments/12yqk3/progressing_30_second_vsit/,,,False,,t5_2tf0a,False,,,False,t3_12yqk3,http://www.youtube.com/watch?v=kwvQz5EQQe8,
1373602625.0,145,self.bodyweightfitness,1i4s67,In place of whoever does it usually: Form Friday! All of your BWFitness form questions and critiques answered!,162,17,76,http://www.reddit.com/r/bodyweightfitness/comments/1i4s67/in_place_of_whoever_does_it_usually_form_friday/,"Apparently whoever is responsible for this hasn't been up to snuff lately, so I've taken it upon myself to create a thread! It's 12:14 AM Friday where I am, so let's have at it! Post any and all form-related questions and/or anecdotes here!",,False,,t5_2tf0a,False,,,True,t3_1i4s67,http://www.reddit.com/r/bodyweightfitness/comments/1i4s67/in_place_of_whoever_does_it_usually_form_friday/,
1355348928.0,142,i.imgur.com,14qxe5,Amazing one-armed strength/balance. [x-post from /r/gifs],157,15,11,http://www.reddit.com/r/bodyweightfitness/comments/14qxe5/amazing_onearmed_strengthbalance_xpost_from_rgifs/,,,False,,t5_2tf0a,False,,,False,t3_14qxe5,http://i.imgur.com/UmnRv.gif,
1358382356.0,138,self.bodyweightfitness,16pw52,"So Convict Conditioning says bridges are basically Jesus. He says they work those 2 long muscles along the spine, and that it stops a lot of spinal injuries from happening, and that they're great for your whole body. Is this true?",161,23,59,http://www.reddit.com/r/bodyweightfitness/comments/16pw52/so_convict_conditioning_says_bridges_are/,"He says that if there was one exercises you should do, it's bridges, and it's not even close. Or something like that.

I rarely see bridges mentioned here in routines. If it isnt true, how do I work the [erector spinae](http://dynorock.files.wordpress.com/2011/01/mm_erector_spinae.jpg) muscles? Or I guess just the back in general? 

**EDIT** Also, could someone like phrakture walk through the movement a little? Like what muscles do you push with, and how to do it through your glutes and thoractic spine, as opposed to your lumbar spine, which apparently is a terrible idea. For instance, I don't know what ""extend through your thoractic spine"" means.

**EDIT** None of the moderators have commented! Except a small one from phrakture. I feel lost without them.",,False,,t5_2tf0a,1358466015.0,,,True,t3_16pw52,http://www.reddit.com/r/bodyweightfitness/comments/16pw52/so_convict_conditioning_says_bridges_are/,
1331215621.0,141,27.media.tumblr.com,qnb74,"One handed handstand to straddle L-sit. (.gif, xpost from /r/climbing)",151,10,7,http://www.reddit.com/r/bodyweightfitness/comments/qnb74/one_handed_handstand_to_straddle_lsit_gif_xpost/,,,False,,t5_2tf0a,False,,,False,t3_qnb74,http://27.media.tumblr.com/tumblr_m04p5jMhQ21r0oyn1o1_400.gif,
1344845053.0,144,youtube.com,y4w6z,"Bodyweight Essentials Training Compilation by Strengthproject (Planche, Muscle Ups, Handstand, Pushups, Front Back Levers)",154,10,22,http://www.reddit.com/r/bodyweightfitness/comments/y4w6z/bodyweight_essentials_training_compilation_by/,,,False,,t5_2tf0a,False,,,False,t3_y4w6z,http://www.youtube.com/watch?v=BR6hcd4wR2c,
1375724686.0,139,self.bodyweightfitness,1jr3nh,A beginners workout spreadsheet,162,23,11,http://www.reddit.com/r/bodyweightfitness/comments/1jr3nh/a_beginners_workout_spreadsheet/,"Something I wish I had right when I started was a nice and easy spreadsheet I could open on my phone and log my stuff easily and quickly. Also, having a spreadsheet with the amount of sets clearly written in front of you could help alleviate many of the ""how many sets?"", and ""how many exercises?"" questions. 

So I made one. Its super simple. Just text and numbers. Its also easily customizable for your goals/current level.  

features:

* in the set cells, if you put more reps the 12 it turns red (meaning time to move on), if you put between 8-12 reps it turns yellow (time to start thinking about moving on), and if you put less then 5 it turns red (go back one)
* Workout quality box changes colors (don't really need this but its fun c:)
* made for the intermediate beginner (2 push 2 pull 1 leg)
* exercises are in the order that you would do to alternate them (to save time do push, rest 1:30, pull, rest 1:30, repeat)
* sheet 2 has progressions! Not a finished product! the progression wiki and the beginners image are slightly different. Plus there are some Big gaps in between exercises. GIVE ME SOME EDITS!!!

Editing the rep range colors is super easy and you might have to do this because while the conditional formatting carries over, I don't think you can edit it when you make a copy. Frustrating. Select column 1-21 (everything besides skill) and clear formatting. Then select again and do formatting->conditional formatting and set your ranges! if number is below or higher then X then y and if number is between x an x do y etc etc. same goes for workout quality box (be sure to do entire row!)

This is a work in progress and I want some input as to aesthetics and colors for all the different categories. Also any other relevant things that you think need to be added to another sheet please let me know and ill add it!. If you really want to do some good editing ask me and I'll make you an editor or something. Otherwise just tell me and ill do it myself.

https://docs.google.com/spreadsheet/ccc?key=0AmeiyN5P5Du8dGxwZUFab3BoR2haNklEQjM2S3A0bEE&usp=sharing
* ",,False,,t5_2tf0a,1375809571.0,,,True,t3_1jr3nh,http://www.reddit.com/r/bodyweightfitness/comments/1jr3nh/a_beginners_workout_spreadsheet/,
1369837078.0,140,self.bodyweightfitness,1f9p0i,Big thanks to the r/bodyweightfitness community! 8 months of progress to show and hopefully inspire those looking to get into bodyweight exercise.,165,25,45,http://www.reddit.com/r/bodyweightfitness/comments/1f9p0i/big_thanks_to_the_rbodyweightfitness_community_8/,"I wanted to thank you guys for all the resources to help me progress in bodyweight fitness. Big thanks to prakture, sodomizingmexican and eshlow for their insight.


[Video of my 8 months of progress](https://vimeo.com/67160862).


8 months ago I injured my knee, preventing me from doing leg strength training. I decided to focus on increasing my upper body strength while my knee was injured and needed to rest for a few months. I started out only being able to do 10 push-ups on the ground and barely 10 pull-ups on a bar. After 8 months of consistent training I have come to be able to do strength exercises ranging from false-grip pull-ups to a 15-second L-sit on gymnastic rings.


Resources I used to develop a routine: comments in this subreddit, the FAQ, Overcoming Gravity and How to Build the Gymnastic Body. 


I have been doing my routine 3-4 times per week with the occasional rest weeks. I attemped to bulk after the first 2 months and have noticed significant changes. My chest and bust have increased 2"" since January. I've never really had a ""chest"" to fill my shirts and now I do, my wife has even noticed a difference and loves it! My back has made my dress shirts tighter as well. 


My basic routine has been: warm up stretching, leg lifts or planche (which I still suck terribly at) sets, L-set sets and then alternating 1 pulling exercise, 1 pushing, 1 pulling, 1 pushing and practicing stability hold sets at the end of the work out. My video just shows some samples of things I've come to be able to do. I don't want to claim to have perfect form, though I have tried to keep good form and hopefully those who do have perfect form can point out ways for me to improve. My purpose is to show those interested in bodyweight that with a lot of reading and consistent practice you can reach your goals.


If any beginners have questions about anything please ask! ",,False,,t5_2tf0a,False,,,True,t3_1f9p0i,http://www.reddit.com/r/bodyweightfitness/comments/1f9p0i/big_thanks_to_the_rbodyweightfitness_community_8/,
1345491435.0,140,i.imgur.com,yjeov,So I was hoping to find a good place to workout on vacation....,174,34,6,http://www.reddit.com/r/bodyweightfitness/comments/yjeov/so_i_was_hoping_to_find_a_good_place_to_workout/,,,False,,t5_2tf0a,False,,,False,t3_yjeov,http://i.imgur.com/yBux1.jpg,
1349390542.0,140,youtube.com,10yn02,Inspiring! What would it feel like to have so much control???,158,18,60,http://www.reddit.com/r/bodyweightfitness/comments/10yn02/inspiring_what_would_it_feel_like_to_have_so_much/,,,False,,t5_2tf0a,False,,,False,t3_10yn02,http://www.youtube.com/watch?v=j3MTqRWPiZU&feature=related,
1334937534.0,136,anthonymychal.com,sjtqg,How to Become a Handstand Beast – A Beginner and Advanced Guide,154,18,9,http://www.reddit.com/r/bodyweightfitness/comments/sjtqg/how_to_become_a_handstand_beast_a_beginner_and/,,,False,,t5_2tf0a,False,,,False,t3_sjtqg,http://anthonymychal.com/2012/04/how-to-become-a-handstand-beast/,
1372770615.0,139,self.bodyweightfitness,1hht0c,"FYI, the guys over at /r/weightroom are featuring bodyweight movements in this weeks Training Tuesday, feel free to go and contribute to the conversation.",167,28,2,http://www.reddit.com/r/bodyweightfitness/comments/1hht0c/fyi_the_guys_over_at_rweightroom_are_featuring/,http://www.reddit.com/r/weightroom/comments/1hhovg/training_tuesdays/,,False,,t5_2tf0a,False,,,True,t3_1hht0c,http://www.reddit.com/r/bodyweightfitness/comments/1hht0c/fyi_the_guys_over_at_rweightroom_are_featuring/,
1361143220.0,136,self.bodyweightfitness,18pt6i,I just did my first muscle up!,156,20,43,http://www.reddit.com/r/bodyweightfitness/comments/18pt6i/i_just_did_my_first_muscle_up/,"I'm so fucking excited. I've been working for the better part of 8 months trying to accomplish this task and I finally got it at the gym today.

I was right in the middle of leg day and noticed that the bars were open. I walked over there and I was just like ""fuck this. I'm doing it."" Almost got it on the first try and on the second attempt I got it. I even did a few ""victory dips"" when I was over the bar. I tried to get a second one and could not, but hey it's a start.

God damnit I just had to share this with you guys. I've learned a lot on here. Thanks for all of the advice.

I'm male 5'9"" 175 lbs for what it's worth.",,False,,t5_2tf0a,False,,,True,t3_18pt6i,http://www.reddit.com/r/bodyweightfitness/comments/18pt6i/i_just_did_my_first_muscle_up/,
1364449276.0,135,self.bodyweightfitness,1b5v70,Bodybuilder trains like a climber. Much bodyweight fitness is discovered (turn on subtitles),156,21,40,http://www.reddit.com/r/bodyweightfitness/comments/1b5v70/bodybuilder_trains_like_a_climber_much_bodyweight/,http://youtu.be/ZQKRcWRjQbs,,False,,t5_2tf0a,False,,,True,t3_1b5v70,http://www.reddit.com/r/bodyweightfitness/comments/1b5v70/bodybuilder_trains_like_a_climber_much_bodyweight/,
1363981956.0,131,self.bodyweightfitness,1ath1v,I did a casual study on the correlation between weighted pullups and one-arm pullups. ,143,12,27,http://www.reddit.com/r/bodyweightfitness/comments/1ath1v/i_did_a_casual_study_on_the_correlation_between/,"​Hey /r/bodyweightfitness, I though you guys might be interested in this. Last week I conducted a very casual test at my local climbing gym to determine the correlation between one-arm pull-ups and two-arm weighted pull-ups. I tested four people who could do one-arm pull ups as well as six others who could not do one-arm pull ups. The group of people who could perform one-arms were all male. Interestingly enough, within the entire group, only one *actively trained* pull-ups, and he could also perform a one-arm. For those who don't climb and are training for the elusive one-arm, it's a little bit of a slap in the face considering most of these guys got to a one arm without doing any sort of weighted training.

​Here are the results:

* Of those who could perform a one arm, ​every subject could lift **62%** of their body weight in addition to their body weight.
* Of those who could perform a one-arm, the highest percentage of body weight lifted in addition was **74%** (astoundingly, by someone who never trains pull-ups). 
* ​This subject also had the highest total weight lifted, **122.5lbs** added. 
* The highest percentage of body weight lifted without being able to do a one arm was **50%**​.

**Conclusions:** ​For climbers and non-climbers alike, I think this is useful information for those looking to someday do a one-arm pull-up. Weighted pull-ups are valuable for training the one-arm, but these results show that by no means do you have to pull an additional 100% of your body weight to do a one-arm. I think this goes to show that while weighted pull-ups are beneficial, once you reach around the 60% body weight mark it's better worth your time to start training the one-arm muscles more specifically. 


Copied from [my blog post here, if anyone's interested.](http://theweakmachine.com/blog/2013/3/22/weighted-two-arm-pull-up-versus-one-arm-test-results)",,False,,t5_2tf0a,False,,,True,t3_1ath1v,http://www.reddit.com/r/bodyweightfitness/comments/1ath1v/i_did_a_casual_study_on_the_correlation_between/,
1369517363.0,135,self.bodyweightfitness,1f1rqm,"Do I have to get ""Exhausted"" to get muscles, or can I make 10 pushups every 2 hours and still get stronger?",154,19,66,http://www.reddit.com/r/bodyweightfitness/comments/1f1rqm/do_i_have_to_get_exhausted_to_get_muscles_or_can/,"I'm pretty heavy so pushups are pretty heavy for me. But as the title says do I have to get really exhausted or can I do just a few but over the whole day it gets alot, and will this be as effective as doing a 3x20 rep?",,False,,t5_2tf0a,False,,,True,t3_1f1rqm,http://www.reddit.com/r/bodyweightfitness/comments/1f1rqm/do_i_have_to_get_exhausted_to_get_muscles_or_can/,
1351871183.0,132,youtube.com,12io0i,How to build explosive strength,212,80,34,http://www.reddit.com/r/bodyweightfitness/comments/12io0i/how_to_build_explosive_strength/,,,False,,t5_2tf0a,False,,,False,t3_12io0i,http://www.youtube.com/watch?v=UKp7fBtj81c,
1358491468.0,134,self.bodyweightfitness,16szhw,You're probably tired of hearing about it but the  Armstrong pull-up program is really working well for me.,155,21,67,http://www.reddit.com/r/bodyweightfitness/comments/16szhw/youre_probably_tired_of_hearing_about_it_but_the/,"A few weeks ago [this post](http://www.reddit.com/r/bodyweightfitness/comments/15lsmv/just_over_6_weeks_ago_someone_posted_a_6_week/) by /u/JafffaCake inspired me to give this program a shot.

Let me preface this by saying some of the results I'm seeing might just be my body remembering not to be lazy because I was doing 7 or 8 max rep sets probably two years ago.  I started out reasonably fit just not as strong as I'd like to be.

**Week 1 day 1:** 5 maximum effort sets.  I did 4/3/2/1/2. I was disappointed at how hard this was and how low the numbers were so I set my training set to 2 thinking there was no way I could do 9 sets of 3 on day 4.

**Week 1, day 4:** 13 sets of 2. Ok, two is too low, next week do training sets of three. 

**Week 2, day 4:** 8 sets of 3 but I accidentally did 90sec rests instead of 60 which didn't leave me all that hopeful for week 3.

**Week 3, day 4:** I just knocked out 16 clean sets of 3 with 60sec rests.  Where the hell did that come from?  I probably could have fought through a couple more sets but I had to get dinner out of the oven.

I also went from 12 total on Week 1, Day 1 to 22 this week.

This place has become one of my favorite subs.  There are excellent, interesting questions everyday and so many very helpful people. I've only been coming here for a month and RES already shows a bunch of you with many +'s next to your names.  It's ridiculous how much I've learned. The mantra around here about having tangible goals has really helped me to stay focused and to develop something that addresses my weak spots.

I've added hollow body work (which I was completely ignorant of just a few weeks ago) and back bridge progressions which are already paying dividends with a much better pedaling platform in out-of-the-saddle mountain bike climbs.

I guess this post morphed into a... Thanks /r/bodyweightfitness !",,False,,t5_2tf0a,False,,,True,t3_16szhw,http://www.reddit.com/r/bodyweightfitness/comments/16szhw/youre_probably_tired_of_hearing_about_it_but_the/,
1353045262.0,132,youtube.com,13abgc,this guy took it to a whole new level,150,18,34,http://www.reddit.com/r/bodyweightfitness/comments/13abgc/this_guy_took_it_to_a_whole_new_level/,,,False,,t5_2tf0a,False,,,False,t3_13abgc,https://www.youtube.com/watch?v=apKvJME8bpw&feature=youtube_gdata_player,
1351444515.0,134,self.bodyweightfitness,1284nv,Question about planks (don't upvote),219,85,19,http://www.reddit.com/r/bodyweightfitness/comments/1284nv/question_about_planks_dont_upvote/,"So I just started out with Bodyweighttraining and have slight problems when doing the plank, i do it on my elbows/forearms and am able to hold it for 2 minutes. My problem is that after the plank the outside of my elbows hurts like hell, i guess that comes because i'm pushing them into the ground and they slide outwards. Is that supposed to happen, or am i doing it wrong?",,False,,t5_2tf0a,False,,,True,t3_1284nv,http://www.reddit.com/r/bodyweightfitness/comments/1284nv/question_about_planks_dont_upvote/,
1347270683.0,130,i.imgur.com,zna48,Home Made Rings at the barn gym on the family farm.,139,9,3,http://www.reddit.com/r/bodyweightfitness/comments/zna48/home_made_rings_at_the_barn_gym_on_the_family_farm/,,,False,,t5_2tf0a,False,,,False,t3_zna48,http://i.imgur.com/GtKsT.jpg,
1365274029.0,128,self.bodyweightfitness,1bt46d,"Just wanted to share with you all that I did my first proper wall handstand today! I know that might seem like nothing to some of you, but for a guy who struggled to do rollie pollies, I'm so proud!",152,24,25,http://www.reddit.com/r/bodyweightfitness/comments/1bt46d/just_wanted_to_share_with_you_all_that_i_did_my/,Just wanted to share this victory with you all! And say thanks as well :D,,False,,t5_2tf0a,False,,,True,t3_1bt46d,http://www.reddit.com/r/bodyweightfitness/comments/1bt46d/just_wanted_to_share_with_you_all_that_i_did_my/,
1354996300.0,129,youtube.com,14idv0,"Classic Mistakes and Correct Form For Push Ups, Squats, and Pull Ups",147,18,28,http://www.reddit.com/r/bodyweightfitness/comments/14idv0/classic_mistakes_and_correct_form_for_push_ups/,,,False,,t5_2tf0a,False,,,False,t3_14idv0,https://www.youtube.com/watch?v=jOgXXwFPGhg,
1366218047.0,125,self.bodyweightfitness,1cjk9y,Why is endurance such a dirty word on this subreddit?,140,15,68,http://www.reddit.com/r/bodyweightfitness/comments/1cjk9y/why_is_endurance_such_a_dirty_word_on_this/,"Practically any time someone posts about doing more than 10 or so reps, it seems that someone is quick to point out how stupid it is and it is such a waste of time yet they just keep throwing the word ""endurance"" around and never explain themselves.

IMO, doing 100 pushups is better than doing 5-8. Maybe I won't progress to one fingered handstand pushups that way, but it is still a goal to work towards. So basically what I am asking is, what is so wrong with training for endurance?",,False,,t5_2tf0a,False,,,True,t3_1cjk9y,http://www.reddit.com/r/bodyweightfitness/comments/1cjk9y/why_is_endurance_such_a_dirty_word_on_this/,
1372884231.0,125,self.bodyweightfitness,1hlabz,It's amazing how weak I am,156,31,44,http://www.reddit.com/r/bodyweightfitness/comments/1hlabz/its_amazing_how_weak_i_am/,"Well here I am using my laptop standing up at the breakfast bar, because if I sit down **I will not get up.** Suffice to say I am amazed at how weak I am. I was extremely active from age 14-19 and all about the gym during that time. I'm now mid twenties, lost 20lbs on keto 8 months ago, and trying to lose a little more lbs while increasing in strength. I am blown away - I can't even perform the beginner workout (http://bodyweightfitness.routinemorning.com/) to the full extent (1) I have nowhere to do rows, (2) I am weak and can only perform 1 set of the pulling and pushing. 


Next, I would like to communicate how flipping thankful I am for this reddit, the FAQ, and all the wonderful people here. Considering my job situation is very volatile (it goes from sedentary to high end intense depending on the day), I need a simple way to exercise around the house without as little equipment purchase as possible. Thank you all for your advice and information.


TL;DR I am weak, I am grateful.",,False,,t5_2tf0a,False,,,True,t3_1hlabz,http://www.reddit.com/r/bodyweightfitness/comments/1hlabz/its_amazing_how_weak_i_am/,
1344299115.0,127,youtube.com,xsnvo,God of the Pistol Squats,138,11,42,http://www.reddit.com/r/bodyweightfitness/comments/xsnvo/god_of_the_pistol_squats/,,,False,,t5_2tf0a,False,,,False,t3_xsnvo,http://www.youtube.com/watch?v=TWvIu7s-vIM,
1341805010.0,126,youtube.com,w9474,"Less whining, more winning",138,12,20,http://www.reddit.com/r/bodyweightfitness/comments/w9474/less_whining_more_winning/,,,False,,t5_2tf0a,False,,,False,t3_w9474,http://www.youtube.com/watch?v=xwyRzKSo0Vk,
1357586684.0,121,self.bodyweightfitness,164uvw,I know this seems impossible but... I'm a girl and I want to do one arm pull-ups.,150,29,56,http://www.reddit.com/r/bodyweightfitness/comments/164uvw/i_know_this_seems_impossible_but_im_a_girl_and_i/,"I've been training pull-ups seriously for about 5 months now and I can do a two-handed pull-up with 70lbs added (I weigh 140). I also have a lat pull down machine and can do a one arm pull down with 97.5lbs (70% body weight). I can almost do a negative, but I can't control it very well (almost not at all, there's a slight pause at the top and then I fall), so attempting them hasn't yielded any results.

I've attempted a dead hang OAP, and I can pull off my shoulder but I get stuck around 120 degrees (perhaps I have weak biceps?).

I've been stalled at these numbers for about 4 weeks when previously I was making linear gains. My pull-up workout looks like this:

Two-Handed Pull-Ups:

*Warmup (few sets of 5-10 body weight pull ups)

*1x3RM

*1x1RM

*3x5RM

One Arm Lat Pulldowns (right then left)

*Warmup (1 set of 5-10 at 50lb)

*1x3RM

*1x1RM

*3x5RM

Wide Pull-ups

*3x5 body weight

Also, I do a pretty standard gymnastic workout that emphasizes triceps on opposing workout days with stuff like L-sits and front lever progressions. Occasionally I do weighted exercises like overhead press, but I'm trying to get away from them. Also, I rock climb 3-4 times a week.

Any suggestions for me? Any lifts I could be adding to my workout that could help? 
",,False,,t5_2tf0a,False,,,True,t3_164uvw,http://www.reddit.com/r/bodyweightfitness/comments/164uvw/i_know_this_seems_impossible_but_im_a_girl_and_i/,
1353557310.0,127,youtube.com,13lrur,"These guys are nuts. If this doesn't motivate or inspire you, nothing will!",139,12,70,http://www.reddit.com/r/bodyweightfitness/comments/13lrur/these_guys_are_nuts_if_this_doesnt_motivate_or/,,,False,,t5_2tf0a,False,,,False,t3_13lrur,http://www.youtube.com/watch?v=6vW07ut0cKU&feature=g-vrec,
1374701454.0,124,self.bodyweightfitness,1izfpw,Just experienced my first freestanding handstand.,142,18,41,http://www.reddit.com/r/bodyweightfitness/comments/1izfpw/just_experienced_my_first_freestanding_handstand/,"It was only a couple seconds, but it was marvelous. What a feeling. Never thought I'd get there so fast.

Dropped to my feet feeling like a million bucks. Decided to push for more, maybe a full five seconds. 

Up. Walked back on my hands. Kicked off okay, but suddenly my weight shifted behind me. I tried to rebalance, failed, and fell right onto my face.

Not as marvelous. Fat lip, bloody nose, maybe a black eye, we'll see.

But still. It was worth it. I'm officially hooked.

Off to finish my workout. ",,False,,t5_2tf0a,False,,,True,t3_1izfpw,http://www.reddit.com/r/bodyweightfitness/comments/1izfpw/just_experienced_my_first_freestanding_handstand/,
1357166624.0,126,self.bodyweightfitness,15unvy,"If you don't know about this lift, It's doing incredible things to my legs. ",157,31,34,http://www.reddit.com/r/bodyweightfitness/comments/15unvy/if_you_dont_know_about_this_lift_its_doing/,"http://www.youtube.com/watch?v=1l7r8VNk8Mo

I put 15x5 repetitions in my routine- I could do 15, then 7, then 5. My abs, lower back, quads and calves all feel a heavy burn. Hope this helps!",,False,,t5_2tf0a,False,,,True,t3_15unvy,http://www.reddit.com/r/bodyweightfitness/comments/15unvy/if_you_dont_know_about_this_lift_its_doing/,
1368485968.0,123,self.bodyweightfitness,1e9ymf,This is insane! I want to be able to do this.,140,17,60,http://www.reddit.com/r/bodyweightfitness/comments/1e9ymf/this_is_insane_i_want_to_be_able_to_do_this/,http://www.youtube.com/watch?feature=endscreen&v=X88VqEgMpsY&NR=1,,False,,t5_2tf0a,False,,,True,t3_1e9ymf,http://www.reddit.com/r/bodyweightfitness/comments/1e9ymf/this_is_insane_i_want_to_be_able_to_do_this/,
1376326035.0,120,self.bodyweightfitness,1k7s0k,Just wanted to share something I accomplished this morning for the first time!,140,20,16,http://www.reddit.com/r/bodyweightfitness/comments/1k7s0k/just_wanted_to_share_something_i_accomplished/,"http://imgur.com/TcqSlwH

I got my first frogstand/crow pose! I finally pushed past a mental block and with a little help of a bean bag I positioned in front of my face moments before I recorded myself doing it. This just made my day and this is the first new thing I have accomplished in a couple months besides 5 consistent full pullups which I did last week.

I just wanted to share this and for anyone else trying to push past something YOU CAN DO IT. The feeling of being able to do this has just set the mood for my workouts this whole week. 

Thanks for reading and train on!",,False,,t5_2tf0a,False,,,True,t3_1k7s0k,http://www.reddit.com/r/bodyweightfitness/comments/1k7s0k/just_wanted_to_share_something_i_accomplished/,
1357243339.0,117,self.bodyweightfitness,15wl5c,How to stop from being mocked for bodyweight fitness?,152,35,147,http://www.reddit.com/r/bodyweightfitness/comments/15wl5c/how_to_stop_from_being_mocked_for_bodyweight/,"I recently purchased OG and some rings and everyone in my family seems to think it's hilarious that the things I'll start using hav e the word ""gymnastic"" attached to them. I did P90X over the summer and nobody made fun of that, but how can I get them to shut up about this?

EDIT: I was shocked and pleasantly surprised to see 65 comments on a post I didn't think was really worth talking about. I'm thankful for all the support, even if it's just a line about giving my mom the finger. Somehow, reassurance from some random person online feels just as good, if not better, than a person in real life. Thanks",,False,,t5_2tf0a,1357255582.0,,,True,t3_15wl5c,http://www.reddit.com/r/bodyweightfitness/comments/15wl5c/how_to_stop_from_being_mocked_for_bodyweight/,
1342975513.0,122,imgur.com,wyyup,Molding Mobility 'Cheat Sheet',132,10,21,http://www.reddit.com/r/bodyweightfitness/comments/wyyup/molding_mobility_cheat_sheet/,,,False,,t5_2tf0a,False,,,False,t3_wyyup,http://imgur.com/idsct,
1338583719.0,119,images.wikia.com,ug6rg,"I just finished the Convict Conditioning books. They were ok I guess, but anyone else feel like this guy wrote them?",161,42,24,http://www.reddit.com/r/bodyweightfitness/comments/ug6rg/i_just_finished_the_convict_conditioning_books/,,,False,,t5_2tf0a,False,,,False,t3_ug6rg,http://images.wikia.com/theoffice/images/9/96/Prisonmike.png,
1355225056.0,115,youtube.com,14ns9l,Thought I would stick this here instead of r/crossfit...thought it was amusing/pretty amazing how they learned back-flips in a few minutes.,132,17,21,http://www.reddit.com/r/bodyweightfitness/comments/14ns9l/thought_i_would_stick_this_here_instead_of/,,,False,,t5_2tf0a,False,,,False,t3_14ns9l,http://www.youtube.com/watch?v=qnq7euJ73kw,
1365548138.0,114,self.bodyweightfitness,1c0u47,"[Announcement] Please either report bad comments, or call the poster out on their bad advice",137,23,42,http://www.reddit.com/r/bodyweightfitness/comments/1c0u47/announcement_please_either_report_bad_comments_or/,"The amount of shit advice in this sub lately is getting ridiculous, interestingly, this is correlated with the large amount of new subscribers we've had last month.

So here's what I'm asking, if you see a post that is bad (i.e. not true, dangerous, broscience, ect) and the username is unrecognizable, please, please, ***please*** call them out on it. If you don't feel that you have the knowledge required to defend yourself in an argument, just report the comment, and me or someone else will get to it. Also, downvote them please, hopefully the downvotes will persuade others to not take the advice.


And if you're one of the people posting all this shit advice, **stop it**. 

If myself or an other mod deems that your advice is potentially dangerous, it will be removed.

**edit** try not to report things too often, as phrakture makes a really good point. Limit reporting to things that could potentially cause injury.  ",,False,,t5_2tf0a,1365550575.0,,,True,t3_1c0u47,http://www.reddit.com/r/bodyweightfitness/comments/1c0u47/announcement_please_either_report_bad_comments_or/,moderator
1376497467.0,116,self.bodyweightfitness,1kctsn,"Since the debut of my total bodyweight training routine exactly 2 months ago, I have made many updates and revisions. Here is my log of them with Reddit-friendly links.",145,29,34,http://www.reddit.com/r/bodyweightfitness/comments/1kctsn/since_the_debut_of_my_total_bodyweight_training/,"This is in regards to the [bodyweight training guide](http://antranik.org/bodyweight-training/) I created a couple months ago.  (Note: If you are a beginner, heed all pre/requisites in red.  This routine is better suited for people with experience.)

#Update 8-13-2013:

The planche progression section has been revamped.  Thanks to [this note by Ido Portal](https://www.facebook.com/notes/ido-portal/strength-tip-number-1-the-planche/211939012181420), it has come to my attention that Frog Stands don’t translate effectively toward Tuck Planches.

* Instead, the [Band-Assisted Tuck Planche](http://i.imgur.com/HEn62L1.jpg) will get you there faster.

* I have also added [Planche Lean](http://i.imgur.com/ZPTNeDV.jpg) as the first thing one should get used to before attempting PPPU’s.  ([Supplemental Video explains the importance of practicing Dolphin Plank and Planche Leans.](http://www.youtube.com/watch?v=syxvuJ2stCc))

* Also added Elevated Planche Leans.  (Adding just a couple inches of elevation makes it dramatically harder, so start with small increases.)  Note: the frog-stand and its variations have been moved to the bottom of the supplemental section. ([Supplemental video using an exercise ball \(can also use a block or chair\)](http://www.youtube.com/watch?v=zq65Cm6hdpw))

* In the Skill Work section, for Handstand Practice, I added the wall progressions and 3 tutorial videos.  The first, dubbed “[THE Handstand Tutorial](http://www.youtube.com/watch?v=99OfU8SXTTo)” is by the RingFrat channel and is an extremely thorough video.  The other two videos ([#2](http://gymnasticswod.com/content/handstand-against-wall-progression-pt1), [#3](http://gymnasticswod.com/content/handstand-against-wall-progression-pt2)) are by Coach Carl Paoli from gymnasticswod.  They both say the same thing in different ways.

#Update 8-12-2013:

Leg-Day (“Day 3″) is looking substantially more badass.  It is my goal to make this section very thorough because it's commonly said bodyweight-exercises are lagging in leg work (and it's true, but the least I could do is at least cover all my bases!).

* Just added “[Cross Reverse Lunge](http://www.youtube.com/watch?v=NVXWpZ2emHA)” and a very challenging “[Behind Leg Pistol Squat.](http://youtu.be/Vs841TMp1VE?t=2m8s)” (cued at 2:08, also example at [3:26](http://youtu.be/Vs841TMp1VE?t=3m25s))

#Update 7-29-2013: 

* Added [“Bird Dog”](http://i.imgur.com/Fjm4tqj.jpg) to bodyline exercises. Also, the more advanced version is [Bird Dog from Plank](http://i.imgur.com/ZDoTTB1.jpg) position.  Work on building up the regular bird-dog before trying the plank version. (Funny aside: In Denmark they call them “Hitlerhunden” which means “The Hitlerdog”).

* Also, on the Dips (Rings) section, I added videos ([progressions](https://www.youtube.com/watch?v=afnEmGzx0Oc) and [form check!](https://www.youtube.com/watch?v=pXdRGotG3so)) to help you transition between P-bar dips and ring dips as the difficulty increase is quite dramatic.

#Update 7-28-2013:

* Add a “[Pull to Inverted Hang](https://www.youtube.com/watch?v=GrlNLF-XkJI)” to your pulling routine for even more front lever dynamics.  Follow the usual progression protocol: First get used to doing it while tucked, then advanced tuck, then with one leg straight, then finally, from a straight front lever position for ultimate badassery.  In the video he does it from a L-hang position, which is yet another variation.

#Update 7-21-2013:

* Add this “[Seated Elevation](http://www.youtube.com/watch?v=UMEDFIwkGmI)” exercise to your L-sit progressions.  Even if you’re not as flexible as the man in the video, bringing your legs as high as you can will still activate the core.  Note how he rapidly brings the legs up and purposely lowers them slowly.  That’s the key to making each rep count.

#Update 7-17-2013:

* Added [Casio watch](http://www.amazon.com/gp/product/B002J4UBJ0/ref=as_li_ss_tl?ie=UTF8&camp=1789&creative=390957&creativeASIN=B002J4UBJ0&linkCode=as2&tag=antranikorg-20) recommendation in supplemental section to use as countdown timer to hit your isometric holds and rest times.  The watch has a feature that automatically repeats the countdown timer.  This has made my workouts super-duper-efficient.

#Update 7-1-2013:

Added explosive workouts to the Leg section:

* [Deck Squats](http://www.youtube.com/watch?v=ncVRPnyWnVg) and [Squat Tuck Jumps](http://www.youtube.com/watch?v=OZ17ap1Khpo).

* After you master 3×10′s of those two, we combine the two to do 3×5-8 of [Jumping Tucked Deck Squats](http://www.youtube.com/watch?v=q8mqax2lF68).

* Then take it a step harder with [Jumping Deck Pistol Squats](http://www.youtube.com/watch?v=ujo-xTeLmiU) (do Pistol Squats as your warm-up set).

* Also adding [Inverted Hang Pull-Ups](http://www.youtube.com/watch?v=_s3KEYtHE9E) to One Arm Pull Up progression.  

#Update 6-29-2013:

* Added [False Grip Hang](http://gymnasticswod.com/content/false-grip-progressions-pt1) and [Russian Dips](https://www.youtube.com/watch?v=ZtXMZgQOOpE) to the Muscle Up Progressions.  This should tremendously help build a much more solid foundation before trying strict or kipping muscle ups. [More details here.](http://www.reddit.com/r/bodyweightfitness/comments/1hbsns/new_prerequisite_for_muscle_ups_false_grip_hang)

#Update to supplemental sections

* I have added slackline specific exercises, which I understand is irrelevant to people who don't have a slackline, but if you do, it's an EXTREMELY powerful tool! The slackline moves so much, it wakes up and calls for more stabilizer muscles, the same way the rings do when you first transition to them from a p-bar.  Try bird-dog, L-sit, peacock pose and shoulder stand on it!  Yogaslackers on youtube is the business in this regards.  If you could do an L-sit while keeping a slackline still, it becomes ridiculously easy on the ground.  

There are also more random intermediate/advanced moves in the supplemental section now such as...

* [Reverse Pullover](https://www.youtube.com/watch?v=AuPSoMRwQF0) (Pulling)
* [Korean Dips](http://youtu.be/wzg_guVxYZM) (Pushing)
* [Back Support](http://youtu.be/QRJBDzFCnA8) (Support)
* [Toes To Bar](http://youtu.be/WvNQGX6gIjI) (Core, helps with the kip)
* [Knees to Elbows](http://youtu.be/jNbjurAiZK4) (Dead Hang)
* [Knees to Elbows](http://youtu.be/jNbjurAiZK4) (Kipping)
* [Gymnastics Kip](http://youtu.be/jNbjurAiZK4) (Skill)
* [Elbows to Knees](http://youtu.be/c0KIxrAHzyQ) (Core)
* [One Arm Toes to Bar](http://www.youtube.com/watch?v=sEV28ms0OEA) (Core)

The following progressions used to be part of the Planche Progression, but have been removed and placed here now:

*     [Frog Stand](http://smittenblog.com/storage/bakasana.jpg) (aka [Crow Pose](http://www.youtube.com/watch?v=BW4NYacLCKg))
*     [Advanced Frog Stand \(aka Crane Pose\)](http://askinyourface.com/wp-content/uploads/2011/01/crane-pose-bakasana.jpg) (straight elbows, put knees high up on triceps)
*     [Advanced Frog Stand with Hip Extension](http://www.globalbodyweighttraining.com/wp-content/uploads/Frog-Stand-with-Hip-Extension.jpg)
*     [Elbow Lever](http://www.youtube.com/watch?v=8-nPixlxjk8) (aka Peacock Pose) (more of a balancing move than pure strength)
",,False,,t5_2tf0a,False,,,True,t3_1kctsn,http://www.reddit.com/r/bodyweightfitness/comments/1kctsn/since_the_debut_of_my_total_bodyweight_training/,
1348621854.0,113,youtube.com,10hdip,Me doing presses,133,20,34,http://www.reddit.com/r/bodyweightfitness/comments/10hdip/me_doing_presses/,,,False,,t5_2tf0a,False,,,False,t3_10hdip,http://www.youtube.com/watch?v=zKJ6Ji88qBQ&feature=plcp,
1343235055.0,117,youtube.com,x502c,Never Leave the Playground,126,9,21,http://www.reddit.com/r/bodyweightfitness/comments/x502c/never_leave_the_playground/,,,False,,t5_2tf0a,False,,,False,t3_x502c,https://www.youtube.com/watch?v=YClou5Saj78,
1375673849.0,115,self.bodyweightfitness,1jpwfb,feeling really good,141,26,20,http://www.reddit.com/r/bodyweightfitness/comments/1jpwfb/feeling_really_good/,"so I'm a 38 year old male working in a computer related field meaning I put in a lot of hours sitting at a desk. I'm not really overweight, but not in any kind of good shape. up till recently, I've been pretty inactive. not really getting any exercise except when I go out with my son's scout troop where I struggle to keep up with the boys. a couple of months ago, I dramatically reduced my food intake by cutting portions and cutting way back on carbs. i started off by dropping almost 10 pounds immediately. then I started doing most of the routine in the FAQ and going for a bike ride whenever time allows. at first I could barely do one pull up. now I can almost do 3 sets of 4. for me, it feels like a heck of a start.

my achievement for today was a 16.5 mile bike ride in less than 1.5 hours. and I feel really good about it. I probably could have gone father but I only had so much time today. that's right. I ran out of time before I ran out of muscle.

the best part is that my shoulder that had been giving me problems with the rotator cuff to the point where I had physical therapy 3x a week is now almost pain free most of the time.

I've been lurking here for a while and the support and advice I've seen in this community has been awesome. I wanted to say thanks and to toot my own horn a little bit about the ride I went on today.

thanks for listening",,False,,t5_2tf0a,False,,,True,t3_1jpwfb,http://www.reddit.com/r/bodyweightfitness/comments/1jpwfb/feeling_really_good/,
1356338869.0,115,self.bodyweightfitness,15d8id,Small BW victory ,131,16,21,http://www.reddit.com/r/bodyweightfitness/comments/15d8id/small_bw_victory/,"It's really no big deal, but I've been making a wooden gazebo as part of a volunteer project in my local community. Today we managed to put the rafters up and then started working on the roof. When I needed to move my ladder I would just do a dip, hook the ladder on my feet and and then walk on my hands to the next position , then dip again to lower the ladder. Did it all day without thinking about it, at the end of the day one guy stopped me to ask how I could do ""that crazy gymnastic shit"".

It felt pretty good to get a bit of recognition, especially since most my friends are lazy fucks who try to make fun of me for wanting to get stronger and be healthy. Crazy right? ",,False,,t5_2tf0a,False,,,True,t3_15d8id,http://www.reddit.com/r/bodyweightfitness/comments/15d8id/small_bw_victory/,
1350339505.0,117,todaysfitnesstrainer.com,11jaa7,Eventhough I hate the plank..I found this helpful. ,123,6,12,http://www.reddit.com/r/bodyweightfitness/comments/11jaa7/eventhough_i_hate_the_planki_found_this_helpful/,,,False,,t5_2tf0a,False,,,False,t3_11jaa7,http://www.todaysfitnesstrainer.com/the-plank-6-ways-maximum-results/,
1360340829.0,111,self.bodyweightfitness,184yp3,"Muscle-up, back lever, and handstand tutorials by the Ring Fraternity",129,18,19,http://www.reddit.com/r/bodyweightfitness/comments/184yp3/muscleup_back_lever_and_handstand_tutorials_by/,"This looks like a new-ish site, but they have a few written and video tutorials available that seem excellent:

http://www.ringfraternity.com/tutorials.html",,False,,t5_2tf0a,False,,,True,t3_184yp3,http://www.reddit.com/r/bodyweightfitness/comments/184yp3/muscleup_back_lever_and_handstand_tutorials_by/,
1354833313.0,113,youtube.com,14eqiq,Beyond inspirational. I don't even train when I'm hungover.,122,9,17,http://www.reddit.com/r/bodyweightfitness/comments/14eqiq/beyond_inspirational_i_dont_even_train_when_im/,,,False,,t5_2tf0a,False,,,False,t3_14eqiq,http://www.youtube.com/watch?v=mwbuqzd8UyU&feature=g-high-a,
1350490437.0,114,youtube.com,11mw5i,I'm doing this training. But now I wonder if it isn't a bad training for the body health.,133,19,22,http://www.reddit.com/r/bodyweightfitness/comments/11mw5i/im_doing_this_training_but_now_i_wonder_if_it/,,,False,,t5_2tf0a,False,,,False,t3_11mw5i,https://www.youtube.com/watch?v=5n3mbzcRHj8&feature=related,
1346414815.0,114,nerdfitness.com,z4qjj,Batman Bodyweight Workout,145,31,13,http://www.reddit.com/r/bodyweightfitness/comments/z4qjj/batman_bodyweight_workout/,,,False,,t5_2tf0a,False,,,False,t3_z4qjj,http://www.nerdfitness.com/blog/2012/08/23/batman-bodyweight-workout/,
1372625626.0,112,self.bodyweightfitness,1hdu5m,Convict Conditioning - iPhone App,136,24,45,http://www.reddit.com/r/bodyweightfitness/comments/1hdu5m/convict_conditioning_iphone_app/,"Hey everyone!

I've recently started Convict Conditioning. I just went to the iTunes app store to see if there was an app that would help me track my progress, get alerts and reminders, etc. Basically something to help me stay on track.

Unfortunately there is only one app in the store for it, and it's incredibly basic. In addition, it's a bit overpriced.

I am strongly considering writing my own Convict Conditioning app and I am wondering if this is something that would be of interest to people in this subreddit? If it is, I will do it ""properly"" so it can be released to the general public, rather than being an ugly little tool for my own personal use.

If this is an app you would like, I would greatly appreciate if you could respond with an affirmative and, if possible, a list of features that would make it worthwhile to you. If you wouldn't mind, I'd also love to hear what you'd be wiling to pay for an app that meets your CC needs.

Thanks!",,False,,t5_2tf0a,False,,,True,t3_1hdu5m,http://www.reddit.com/r/bodyweightfitness/comments/1hdu5m/convict_conditioning_iphone_app/,
1356109191.0,108,woot.com,158fvb,"Iron Gym, push up grips, ab straps and a jump rope for $20 on woot. Good gift for the beginner bwf enthusiast, or something to keep at the office.",129,21,62,http://www.reddit.com/r/bodyweightfitness/comments/158fvb/iron_gym_push_up_grips_ab_straps_and_a_jump_rope/,,,False,,t5_2tf0a,False,,,False,t3_158fvb,http://www.woot.com/offers/iron-gym-total-body-fitness-4-piece-kit?utm_source=Daily+Digest&utm_campaign=bc7fbd1a7e-Daily+Digest+-+20121221+-+Woot&utm_medium=email#tracked,
1359902980.0,110,self.bodyweightfitness,17t35v,A simple random bodyweight exercise generator,134,24,27,http://www.reddit.com/r/bodyweightfitness/comments/17t35v/a_simple_random_bodyweight_exercise_generator/,"Hey, just thought some of you might like this. Really simple excel sheet style program. Every time you open the file, the exercises of the day change. If you don't know what one is, all of the exercises are hyperlinked. Let me know what y'all think.

Edit: forgot the link: https://www.dropbox.com/s/gkep7rwpojqn4c7/Body%20Excerises.xlsx",,False,,t5_2tf0a,False,,,True,t3_17t35v,http://www.reddit.com/r/bodyweightfitness/comments/17t35v/a_simple_random_bodyweight_exercise_generator/,
1369205073.0,109,self.bodyweightfitness,1etk1p,Jan Hojer Bodyweight Rock climbing training video.,127,18,27,http://www.reddit.com/r/bodyweightfitness/comments/1etk1p/jan_hojer_bodyweight_rock_climbing_training_video/,"[Link to video](http://vimeo.com/66473915)

Saw this video a few days ago, and i havent seen it on BW fitness.

Jan is a Boulder and recently won one of the world cup circuit events in Innsbruck. 

He is crazy strong.. pinky front levers.... ",,False,,t5_2tf0a,False,,,True,t3_1etk1p,http://www.reddit.com/r/bodyweightfitness/comments/1etk1p/jan_hojer_bodyweight_rock_climbing_training_video/,
1362519031.0,103,self.bodyweightfitness,19qce2,Ryan Ford (founder of APEX Movement) creates bodyweight fitness video playlists,119,16,14,http://www.reddit.com/r/bodyweightfitness/comments/19qce2/ryan_ford_founder_of_apex_movement_creates/,"Guys, a friend of mine, Ryan Ford showed me his YouTube playlist today, but things were all a-jumble...

I told him that the /r/bodyweightfitness community really **needs** organized videos for progressions relating to push/pull/legs, as well as for individual moves like the muscle up and handstands.

So, within a few hours, he created some playlists from his HD movies split up into push/pull/legs, and some for single exercises like Handstands and Muscle Ups.

Here are the links with the videos that would likely interest this subreddit:

* [Muscle Up Exercises](http://www.youtube.com/playlist?list=PLnQMjDhKymrRi_0ZMt8KcMnj3NSEOWmDs)
* [Handstand Exercises](http://www.youtube.com/playlist?list=PLnQMjDhKymrSou1-yRD9vUHZM2mCaOLMj)
* [Bodyweight Pushing Exercises](http://www.youtube.com/playlist?list=PLnQMjDhKymrTsVaLzDyMPv4e1Q_bxpIZI)
* [Bodyweight Pulling Exercises](http://www.youtube.com/playlist?list=PLnQMjDhKymrS2rCOjDdgvvtL9F5SMIrfx)
* [Bodyweight Leg Exercises](http://www.youtube.com/playlist?list=PLnQMjDhKymrR31DEjqvbDjF918RN23KeI)
* [ALL Playlists](http://www.youtube.com/user/DemonDrills/videos?flow=grid&view=1)

Ryan's videos normally are very location independent, and can be done anywhere (one video is for tuck planches between a wall and a parked car, for example).  Great for people who travel to get ideas.

Hope you guys find this useful.

Chris

",,False,,t5_2tf0a,False,,,True,t3_19qce2,http://www.reddit.com/r/bodyweightfitness/comments/19qce2/ryan_ford_founder_of_apex_movement_creates/,
1354437952.0,110,self.bodyweightfitness,14585g,"Thanks to eshlow, phracture, et al.",132,22,31,http://www.reddit.com/r/bodyweightfitness/comments/14585g/thanks_to_eshlow_phracture_et_al/,"I just wanted to start of the Xmas spirit with a big thanks to the experienced regulars who continue to provide great advice for people seeking answers in this subreddit.

I probably should list many other people, but I highlight eshlow and phracture since their advice in particular have helped me understand BW training much better. Cheers for the great work guys, you are a big part of why this place is worth frequenting.",,False,,t5_2tf0a,1354463445.0,,,True,t3_14585g,http://www.reddit.com/r/bodyweightfitness/comments/14585g/thanks_to_eshlow_phracture_et_al/,
1345569180.0,102,i.imgur.com,yl7hj,New bodyweight fitness equipment at Piedmont Park (ATL)! What are some routines y'all do while running?,116,14,35,http://www.reddit.com/r/bodyweightfitness/comments/yl7hj/new_bodyweight_fitness_equipment_at_piedmont_park/,,,False,,t5_2tf0a,False,,,False,t3_yl7hj,http://i.imgur.com/KO0aQ.jpg,
1332704420.0,105,youtube.com,rd1dl,Who needs the gym?  not this guy.,114,9,34,http://www.reddit.com/r/bodyweightfitness/comments/rd1dl/who_needs_the_gym_not_this_guy/,,,False,,t5_2tf0a,False,,,False,t3_rd1dl,http://www.youtube.com/watch?feature=player_embedded&v=OFIJjgDRjKA,
1355851585.0,102,drillsandskills.com,1525ie,I've noticed a lot of people here who don't know this. Here's a list of common positions and descriptions ,116,14,19,http://www.reddit.com/r/bodyweightfitness/comments/1525ie/ive_noticed_a_lot_of_people_here_who_dont_know/,,,False,,t5_2tf0a,False,,,False,t3_1525ie,http://www.drillsandskills.com/positions,
1351070035.0,102,youtu.be,11zxxv,One pinky pull up,119,17,20,http://www.reddit.com/r/bodyweightfitness/comments/11zxxv/one_pinky_pull_up/,,,False,,t5_2tf0a,False,,,False,t3_11zxxv,http://youtu.be/54VtaVbJdLo?t=1m58s,
1348249036.0,107,youtube.com,1099yy,The definition of definition.,123,16,30,http://www.reddit.com/r/bodyweightfitness/comments/1099yy/the_definition_of_definition/,,,False,,t5_2tf0a,False,,,False,t3_1099yy,http://www.youtube.com/watch?v=zdhMxnK8xXQ&list=UUoCDr7PrNiWujqLA78UxZng&index=0&feature=plcp,
1373208740.0,108,self.bodyweightfitness,1hsxrh,Exercise for strengthening forearm and hanging longer that I do. Also helps core.,128,20,11,http://www.reddit.com/r/bodyweightfitness/comments/1hsxrh/exercise_for_strengthening_forearm_and_hanging/,"I saw a hardcore rock climber do this exercise first and it was difficult in the beginning but I definitely feel like it does work on the obliques/core & forearms. Try it out!

this is me doing it

http://www.youtube.com/watch?v=rJpE9h5Ka7A",,False,,t5_2tf0a,False,,,True,t3_1hsxrh,http://www.reddit.com/r/bodyweightfitness/comments/1hsxrh/exercise_for_strengthening_forearm_and_hanging/,
1365457624.0,104,self.bodyweightfitness,1by1vm,Handbalancing tips from Natalie Reckert,113,9,9,http://www.reddit.com/r/bodyweightfitness/comments/1by1vm/handbalancing_tips_from_natalie_reckert/,"Some of this is very interesting, and it really helps to show the differences between a handbalancing handstand and a gymnastics one.

http://www.youtube.com/watch?v=Lz7a6eOb4Hs

Some of her tips are really solid, and I haven't seen them around here.",,False,,t5_2tf0a,False,,,True,t3_1by1vm,http://www.reddit.com/r/bodyweightfitness/comments/1by1vm/handbalancing_tips_from_natalie_reckert/,
1361244200.0,106,self.bodyweightfitness,18sn6n,Me and my friend doing our first (far from perfect form) 2 man planche,121,15,17,http://www.reddit.com/r/bodyweightfitness/comments/18sn6n/me_and_my_friend_doing_our_first_far_from_perfect/,http://imgur.com/QeoBmnJ,,False,,t5_2tf0a,False,,,True,t3_18sn6n,http://www.reddit.com/r/bodyweightfitness/comments/18sn6n/me_and_my_friend_doing_our_first_far_from_perfect/,
1353384120.0,106,youtube.com,13hp4q,"Amazing ring performance featuring an impressive 
muscle-up and one of the most ridiculous dismounts 
ever performed",122,16,13,http://www.reddit.com/r/bodyweightfitness/comments/13hp4q/amazing_ring_performance_featuring_an_impressive/,,,False,,t5_2tf0a,False,,,False,t3_13hp4q,http://www.youtube.com/watch?v=2q8KMnWUsvg,
1354498468.0,105,youtube.com,146ebc,Some inspiration for the handstand enthusiasts here,121,16,20,http://www.reddit.com/r/bodyweightfitness/comments/146ebc/some_inspiration_for_the_handstand_enthusiasts/,,,False,,t5_2tf0a,False,,,False,t3_146ebc,http://www.youtube.com/watch?v=czW7A-a8IfY,
1358715758.0,102,self.bodyweightfitness,16y4hp,"The FAQ says that sit ups are pointless, however it doesn't say why. Why are they bad? And should I stop doing them?",114,12,38,http://www.reddit.com/r/bodyweightfitness/comments/16y4hp/the_faq_says_that_sit_ups_are_pointless_however/,Thanks.,,False,,t5_2tf0a,False,,,True,t3_16y4hp,http://www.reddit.com/r/bodyweightfitness/comments/16y4hp/the_faq_says_that_sit_ups_are_pointless_however/,
1342582953.0,103,youtube.com,wqote,Ghetto Workout 2011 - thought you all might like this.  [3:36],113,10,26,http://www.reddit.com/r/bodyweightfitness/comments/wqote/ghetto_workout_2011_thought_you_all_might_like/,,,False,,t5_2tf0a,False,,,False,t3_wqote,http://www.youtube.com/watch?v=2GQNDXFvsR8,
1374846183.0,101,self.bodyweightfitness,1j3gsc,Run before or after workout?,129,28,142,http://www.reddit.com/r/bodyweightfitness/comments/1j3gsc/run_before_or_after_workout/,I was wondering if it's better to run before or after a workout? I've been getting mixed reviews and not too sure which to go with.,,False,,t5_2tf0a,False,,,True,t3_1j3gsc,http://www.reddit.com/r/bodyweightfitness/comments/1j3gsc/run_before_or_after_workout/,
1366436290.0,97,self.bodyweightfitness,1cq6za,Further discussion on endurance training; and why strength training shouldn't be a dirty word,116,19,20,http://www.reddit.com/r/bodyweightfitness/comments/1cq6za/further_discussion_on_endurance_training_and_why/,"Saw [this post](http://www.reddit.com/r/bodyweightfitness/comments/1cjk9y/why_is_endurance_such_a_dirty_word_on_this/) a couple of days ago and it got me thinking.  Which got me researching.  Which brings me here.

The OP in the previous post asked why endurance training was so frowned upon in this subreddit.  Our helpful BWFers answered that it was more a case of working towards your own goals; and that if hypertrophy and strength were amongst those goals, endurance training wouldn't provide the most efficient path.  All true of course, but some in the thread expressed their enthusiasm for endurance training.  This is where the research comes in with an interesting insight.

Essentially, unless you're already a [very high level competitor](http://www.sportsci.org/news/traingain/resistance.html) in your chosen endurance sport, the addition of strength training to your training regimen will actually improve your endurance.

Some studies have even found that high level athletes can still see an improvement in endurance through strength training if the exercise has some [specificity to the sport](http://www.saskathletics.ca/pdfs/maximal%20strength%20training%20improves%20aerobic%20endurance%20performance-Hoff.pdf).

The news is even better for the typical new-to-fitness poster in this subreddit.  If you're just starting out the sweet effect of [newbie gains](http://sportsmedicine.about.com/cs/strengthening/a/aa123098a.htm) will see an increase in your endurance even if you're training strength.  Even if you're already at a steady-state performance level in your chosen endurance pursuit, this [oft-cited study](http://jap.physiology.org/content/65/5/2285.short) suggests that strength training at worst will not harm performance and will more than likely increase short term endurance in the 4-8 min window as well as increase the likelihood of a VO2 max increase if you're a cyclist and you're training legs.

What does all this boil down to?  Unless you're at such a high level in your chosen pursuit that only improvements in technique can improve your performance, strength training will only serve to increase your endurance.  For mere mortals it's not either/or, it's a mutual benefit.

EDIT: a word or three...",,False,,t5_2tf0a,1366439001.0,,,True,t3_1cq6za,http://www.reddit.com/r/bodyweightfitness/comments/1cq6za/further_discussion_on_endurance_training_and_why/,
1344577190.0,100,youtube.com,xzf0k,Training too difficult?,117,17,12,http://www.reddit.com/r/bodyweightfitness/comments/xzf0k/training_too_difficult/,,,False,,t5_2tf0a,False,,,False,t3_xzf0k,https://www.youtube.com/watch?v=MLQ3Uz4ALb0,
1375287684.0,97,self.bodyweightfitness,1jfggm,Advanced Handstand PDF Guide,124,27,23,http://www.reddit.com/r/bodyweightfitness/comments/1jfggm/advanced_handstand_pdf_guide/,"This is a sort of technical handstand guide that focuses on a lot of the mobility and alignment issues and exercises needed to obtain a good handstand:
http://usagym.org/pages/home/publications/technique/1997/1/handstand.pdf",,False,,t5_2tf0a,False,,,True,t3_1jfggm,http://www.reddit.com/r/bodyweightfitness/comments/1jfggm/advanced_handstand_pdf_guide/,
1374348515.0,101,self.bodyweightfitness,1ipk7x,Protecting the FAQ knowledge from being erased before asking question that exist in the FAQ with tinfoil hat.,146,45,27,http://www.reddit.com/r/bodyweightfitness/comments/1ipk7x/protecting_the_faq_knowledge_from_being_erased/,"Well a strange thing is happening lately.
Many people come in /r/bodyweightfitness  and ask questions that can be answered just by reading the FAQ

Yet the same people claim to have read the FAQ.

Since these people would not lie about reading the FAQ the only explanation  i can think is that after the FAQ has been read 

the alien UFO mothership is sending strong brainwaves that erase the knowledge from the minds.

That is why is people having read the FAQ ask questions that are answered in the FAQ.

That is why strong protection is needed. After having read the FAQ 
and then asking questions coming straight from the FAQ please place 
a strong aluminum tinfoil hat straight on the head and reread the FAQ.

If this is not effective  then while still wearing the tinfoil hat 
stand on the corner of your room with one feet on the air and reread the FAQ as loud as you can .

This is certain to be 100 % effective  .

thank you very much.

",Mod Approved ✓,False,,t5_2tf0a,False,,,True,t3_1ipk7x,http://www.reddit.com/r/bodyweightfitness/comments/1ipk7x/protecting_the_faq_knowledge_from_being_erased/,
1371954448.0,100,self.bodyweightfitness,1gvzy6,Announcement: New Form Friday thread,116,16,17,http://www.reddit.com/r/bodyweightfitness/comments/1gvzy6/announcement_new_form_friday_thread/,"New weekly thread courtesy of /u/DangerMacAwesome. If you would like a form check, wait until friday and post it in the form Friday thread.

Also upvote for visibility.",Upvote for visibility ,False,,t5_2tf0a,False,,,True,t3_1gvzy6,http://www.reddit.com/r/bodyweightfitness/comments/1gvzy6/announcement_new_form_friday_thread/,moderator
1361625546.0,99,self.bodyweightfitness,192tlf,"About 12 weeks ago I asked for advice to change my body, health, and overall fitness and well-being. I wasn't very strict during that time, but there are definitely results! Thanks all!",116,17,38,http://www.reddit.com/r/bodyweightfitness/comments/192tlf/about_12_weeks_ago_i_asked_for_advice_to_change/,"Here's my before and after following body weight fitness routines and a change of diet (paleo): http://imgur.com/a/bzHCg

Thanks for all the hints! I can proudly say that I can do 60+ pushups after starting at about 10. I can do well over 100 squats.

I feel so much better and I know that this will help my concentration this year during my honours!

Thanks all, it's been a great 12 weeks :)

EDIT: can't actually do one-armed pushups properly yet",,False,,t5_2tf0a,1361628425.0,,,True,t3_192tlf,http://www.reddit.com/r/bodyweightfitness/comments/192tlf/about_12_weeks_ago_i_asked_for_advice_to_change/,
1355241335.0,100,youtube.com,14o3eo,The beauty of flexibility,122,22,16,http://www.reddit.com/r/bodyweightfitness/comments/14o3eo/the_beauty_of_flexibility/,,,False,,t5_2tf0a,False,,,False,t3_14o3eo,http://www.youtube.com/watch?v=r5SQxkOU7P8&feature=share&list=UUmOoyhqNunErEl-AG8kw34w,
1375036781.0,99,self.bodyweightfitness,1j874u,"Just put up the first piece of my backyard fitness structure, check it out!",120,21,33,http://www.reddit.com/r/bodyweightfitness/comments/1j874u/just_put_up_the_first_piece_of_my_backyard/,"Here is the link to the photo:
http://imgur.com/coc80ck

I plan on adding a another post on the left side along with another bar lower to the ground for pullups, etc. On the ride side, I'd like to put a rope on the top of the bar sticking out to practice some climbing. Does anyone have any advice on securing a rope up there?",,False,,t5_2tf0a,False,,,True,t3_1j874u,http://www.reddit.com/r/bodyweightfitness/comments/1j874u/just_put_up_the_first_piece_of_my_backyard/,
1373463646.0,97,self.bodyweightfitness,1i08ha,"My Progress, and a huge thank you to all on the subreddit!",113,16,24,http://www.reddit.com/r/bodyweightfitness/comments/1i08ha/my_progress_and_a_huge_thank_you_to_all_on_the/,"I started doing bodyweight training, in addition to rowing for cardio,  to get back into the kind of shape I was in while in the Army. I've been at it for two months, and with the help of the FAQ routines and the veteran posters, I'm down to 172 lbs from 222 lbs while getting my first real pullup and chinup since my labrum in my shoulder was repaired. 

For those that are interested in my diet, I eat mainly a Japanese diet (My wife does all of the cooking). 

**Breakfast:** 3/4 cup Rolled Oats with dash of salt and some dried fruit (Cranberries, Currants, Raisins), and a Boiled or Fried Egg. If I'm in a rush, I'll have a Turkey Bacon and Egg on wheat toast from the food truck outside of my office

**Lunch:** Whatever was left over from dinner, unless we eat fish for dinner. Mrs. Crowley will cook something with beef or chicken then fill my lunch box up with brown rice, salad and japanese side dishes. If she doesn't cook, I'll get a grilled chicken pita w/ no sauce from the food truck. 

**Dinner:** Fish 4-5x a week, Beef or Pork 1x a week, Chicken 2x a week with various Japanese side dishes, Miso Soup and Rice. 

**Snacks:** Apples w/ Peanut Butter, Green Smoothie w/ Hemp Protein, Nuts, Carrots, Celery etc. The occasional Oatmeal Cookie, or Biscotti if my wife makes them.

Where I was going wrong was too much alcohol, and snacking on garbage between meals. 

Now that my initial goals have been accomplished, I'm pushing through on getting stronger and stronger. I'll take a picture of myself tonight, and in another few months I'll do a before and after :)

This subreddit has been such a great motivation tool for me to finally get rid of the post army weight gain! Thank you to all, and if you're new to this subreddit or bodyweight fitness, don't feel overwhelmed. Just get your numbers in!

EDIT: Thanks for all of the upvotes guys! ",,False,,t5_2tf0a,1373477156.0,,,True,t3_1i08ha,http://www.reddit.com/r/bodyweightfitness/comments/1i08ha/my_progress_and_a_huge_thank_you_to_all_on_the/,
1360177996.0,98,self.bodyweightfitness,180j2z,Finally put up my rings,109,11,25,http://www.reddit.com/r/bodyweightfitness/comments/180j2z/finally_put_up_my_rings/,"Was tired of them hanging from my pullup bar. Had an idea and used some galvanized pipe on the side of my palm tree.

http://imgur.com/7u6m0tv",,False,,t5_2tf0a,False,,,True,t3_180j2z,http://www.reddit.com/r/bodyweightfitness/comments/180j2z/finally_put_up_my_rings/,
1354316289.0,99,youtube.com,142qs8,Think this belongs here.,117,18,32,http://www.reddit.com/r/bodyweightfitness/comments/142qs8/think_this_belongs_here/,,,False,,t5_2tf0a,False,,,False,t3_142qs8,http://www.youtube.com/watch?v=w7wvf_zl29w,
1342880903.0,98,i.imgur.com,wx9um,Brandon Wynn (gymanast) bodyweight only routine ,110,12,23,http://www.reddit.com/r/bodyweightfitness/comments/wx9um/brandon_wynn_gymanast_bodyweight_only_routine/,,,False,,t5_2tf0a,False,,,False,t3_wx9um,http://i.imgur.com/OCqoW.jpg,
1373550941.0,96,self.bodyweightfitness,1i2vmf,Finally got my first muscle-up! Victory post (and a word on mental fatigue),117,21,18,http://www.reddit.com/r/bodyweightfitness/comments/1i2vmf/finally_got_my_first_muscleup_victory_post_and_a/,"One of my goals of this year was to get a muscle-up on either the bar or rings. I had been GTG with pull-ups, tried weighted for a while, then stopped training because of school, started again after finals, stopped again, etc. etc. etc.

A week before Ramadan started, I went on vacation with my family. On vacation, I ate mostly junk, didn't sleep too well, didn't train, but overall I was having fun with my family (this was our first vacation in about 5 years).

After coming back from vacation (on the second day of fasting), I was at the gym with my nakama and he told me to just do a muscle-up, and to my surprise, I actually got it! And then I did it one more time, and then failed several. **[My friend recorded my first attempt on the third set](http://youtu.be/aRKUBAUQUBs)**.

The point I'm trying to make is that sometimes you may physically be able to perform a skill, but being mentally stressed (which I was due to school, work, finals, etc.) can lead you to fail. Sometimes taking a vacation and having fun can be what you need

I know many people can do kipping muscle-ups and that this may not be major for some, but this was a goal that I thought I might not be able to accomplish at this point, and being able to come to the gym and just doing it was a great feeling.

**TL;DR:** stop stressing out, be happy, achieve goals

Edit: bonus footage from today: http://www.youtube.com/watch?v=3g0FM-IdRzo",,False,,t5_2tf0a,1373598325.0,,,True,t3_1i2vmf,http://www.reddit.com/r/bodyweightfitness/comments/1i2vmf/finally_got_my_first_muscleup_victory_post_and_a/,
1362418640.0,96,self.bodyweightfitness,19ncby,First Peer Reviewed Study on Parkour Landing Technique,120,24,48,http://www.reddit.com/r/bodyweightfitness/comments/19ncby/first_peer_reviewed_study_on_parkour_landing/,"I thought this subreddit would find this useful, as proper jumping/landing technique falls well within the bodyweight fitness world.

http://www.jssm.org/vol12/n1/17/v12n1-17pdf.pdf

TL; DR - parkour landings and rolls are much safer than traditional landings.  May be useful for bodyweight workouts including jumping/plyos",,False,,t5_2tf0a,False,,,True,t3_19ncby,http://www.reddit.com/r/bodyweightfitness/comments/19ncby/first_peer_reviewed_study_on_parkour_landing/,
1341622241.0,97,youtube.com,w5o1v,"I can finally do pistol squats :) It took me about 5 months to get to this point. Form is crappier with my weaker left side so I chose to showcase my right leg. Still working on hamstring flexibility and getting my left side up to par, but I'm proud of how far I've come!",103,6,26,http://www.reddit.com/r/bodyweightfitness/comments/w5o1v/i_can_finally_do_pistol_squats_it_took_me_about_5/,,,False,,t5_2tf0a,False,,,False,t3_w5o1v,https://www.youtube.com/watch?v=HpYJy8hKvCs,
1341360516.0,100,imgur.com,w08ig,Amazon.com knows me too well...,125,25,11,http://www.reddit.com/r/bodyweightfitness/comments/w08ig/amazoncom_knows_me_too_well/,,,False,,t5_2tf0a,False,,,False,t3_w08ig,http://imgur.com/ns7vg,
1337261998.0,97,youtu.be,trm83,I think I'd be more fit if my bedroom looked like this,111,14,13,http://www.reddit.com/r/bodyweightfitness/comments/trm83/i_think_id_be_more_fit_if_my_bedroom_looked_like/,,,False,,t5_2tf0a,False,,,False,t3_trm83,http://youtu.be/HFnjyrQuA7s,
1351790652.0,94,self.bodyweightfitness,12gt3c,"Frequenters of /r/bodyweightfitness, please read this.",122,28,65,http://www.reddit.com/r/bodyweightfitness/comments/12gt3c/frequenters_of_rbodyweightfitness_please_read_this/,"It has become apparent that CC is not a very good book. In fact, it's almost sole merit is that it's pretty easy to download as a pdf. A large percentage of posts here are of the format ""Following CC and having a problem. What should I do?"" and the answer is usually ""CC isn't actually very good and you have to modify it a lot to make it useful."" I think we should stop recommending CC to beginners and provide them with something more useful instead of recommend it and then fix it anew every time someone new starts using it. It might take a while to construct this solution but it would [save time in the long run](http://xkcd.com/974/). Thoughts?

EDIT: To clarify, here are some of the things I'm talking about when I say CC is bad. The rep counts are silly, the progressions aren't very good (uneven pullup to half one-arm pullup is nuts, same thing for pushup, same thing for most of the handstand pushup progression), he wants you to wait until pushup step 6 to start handstands and bridging, and his programming is off the wall.",,False,,t5_2tf0a,1351862375.0,,,True,t3_12gt3c,http://www.reddit.com/r/bodyweightfitness/comments/12gt3c/frequenters_of_rbodyweightfitness_please_read_this/,
1350467333.0,96,i.imgur.com,11mftz,Needed a way to start training so I got my brother to make me this for my birthday. What do you think?,108,12,26,http://www.reddit.com/r/bodyweightfitness/comments/11mftz/needed_a_way_to_start_training_so_i_got_my/,,,False,,t5_2tf0a,False,,,False,t3_11mftz,http://i.imgur.com/ncAMM.jpg,
1349728753.0,93,imgur.com,115mnt,"My dad, pushing 60 years old, just doing his stuff.",102,9,9,http://www.reddit.com/r/bodyweightfitness/comments/115mnt/my_dad_pushing_60_years_old_just_doing_his_stuff/,,,False,,t5_2tf0a,False,,,False,t3_115mnt,http://imgur.com/bA5cM,
1372505479.0,96,self.bodyweightfitness,1hb1bd,On Movements and Muscles,114,18,47,http://www.reddit.com/r/bodyweightfitness/comments/1hb1bd/on_movements_and_muscles/,"Before we go into this, I want to set a rule: **No dogma**. ""Train movements, not muscles"" sure is a catchy phrase, but it's not the be-all end-all of things. There is a number of very real situations where it is not applicable (rehab, for instance). I highly encourage you to keep an open mind towards other training methodologies, and to get your information from anywhere and everywhere. This doesn't mean you should trust anyone on the pretty blue colour of their eyes, but keep an open mind.

In general I'm a really nice guy, but should you choose to apply ""movements, not muscles"" in a dogmatic manner, I will buy a shotgun, find out where your live, and personally blast off one or possibly two of your feet. You've been warned.

With that out of the way, let's get down to it. Here's what I want to argue:

*Concerning yourself with the capabilities of your muscles rather than your ability to perform movements is usually overcomplicating simple matters and leads beginners to do stupid shit*

Once you get a bit further into training and learn a bit more about how the body works and all that, the distinction between training movements and muscles becomes more of a false dichotomy. Not that's it's a bad way of thinking or anything, you just start to see the nuances and different situations and whatnot. Anyhow, if you're at that point, or when you get to that point, you'll know.


**Less Is More**  
Thinking about moving is inherently simple: you've got pushing, you've got pulling, you've got a couple of directions you can do it in and that's about it. It's a very natural thing. If you want to describe a deadlift to someone, you say ""pull something up from the floor"", and they instantly know what you mean. Had you said ""short quad contraction to extend the knee followed by major effort from the hamstrings and glutes to extend the hip while the erector spinae and latissimus dorsi isometrically contract to stabilise the trunk"", you would've lost most of them at ""quad contraction"".  
Of course, noone in their right minds would describe a deadlift like that. However, it serves to illustrate how movements are easier to understand and communicate with.

Basing your programming around movements works pretty well. 2 pushes, 2 pulls and leg work will cover pretty much all bases for most people. So why overcomplicate things by worrying about hitting your trapezius if you're making progress towards your goals?  
Of course, once you get a bit more advanced and start running into problems, exposing real weak links [1], you can consider which muscles are involved and what may be worth working on specifically. Not to say that it's absolutely necessary. After working a lot with neutral and supinated grip pulling, I found I was weak in pulling with a pronated grip. So what did I do, isolate my brachioradialis? No, I simply did a bunch of pronated grip pulling and that worked just fine.

Then there's structural balance: you want certain muscles to be stronger than others, so you have to isolate them, right? No, not necessarily I don't think. You see, your body evolved to move. As long as you are moving correctly (whatever that may mean), the right muscles get strong in the right amounts, and you don't have to worry about the strength of your rear delts or rhomboids. If you have an imbalance, then it could be a good idea to isolate those muscles, but if you follow a sensible training program, that is unlikely to happen.

Furthermore, a lot of people's goals are movement based: ""I want to do a muscle-up"", ""I want to do a planche"", ""I want to do an L-sit"", ""I want to move better"". Instead of trying to work on individual muscles that are involved in that activity, why not just work the movement itself? The SAID principle (specific adaptations to imposed demands) states that the body gets better at what you ask of it. If you do a lot of pullups, you specifically get better at pullups. If you move a lot, you get better at moving. Kind of obvious, really.  
Not being strong enough to perform the movements is not an excuse. You can scale anything down to absolute rock bottom. Can't do planche isometrics? Do planche leans. Can't do planche leans? Do planks. Can't do planks? Do planks on an incline. Can't do planks on any incline at all (even against a wall)? Okay, you got me. I highly advise you to see a physio ASAP.  

What if you are a runner? Squatting and deadlifting is very helpful for running, but they don't really look like running much. So why would squats and deadlifts be good? ""To train the quads, the glutes and the hamstrings"". Yeah, or just ""to make your legs stronger"". Anyone can see how that works: running is something you do with your legs when you want to go somewhere quickly [2], so getting stronger legs will help out. That's the entire point: thinking about muscles is just overcomplicating things.  

**Beginners**  
I'd like to point out that I don't think beginners are stupid or anything; they simply haven't build up the requisite knowledge, and I think you should accept that. Of course, there's a special kind that doesn't read the FAQ and posts questions that we all dislike, but let's not consider those for a bit.

If a beginner makes a program based around training muscles you get shitty workouts consisting of only pushups, curls, sit-ups and calf raises, because abs, pectorals and calves are all the beginner knows. Sure, it's better than not working out at all, but it's still a horribly ineffective workout for both performance and size gains. A beginner knows not nearly enough about his body to create a good workout based on the principles of hitting muscles, and you'll have to teach him a bunch about how to body works and what exercise involves what muscle, and then they have to parse and store all that information, which takes a while, and all the time they start doing shit like adding exercises for their forearms and rear delts, while forgetting they also have lats.  
Virtually everyone understands the principles of ""pulling"" and ""pushing"", so why not use those terms to teach beginners how to create a proper program? It's easy and gets them going fast. You can worry about muscles later.

Then there's also the issue of ""weak links"" with beginners. Beginners often feel they are lacking in the biceps, in the traps, or, most commonly, in the chest. A particular pet peeve of mine is beginners posting in /r/bodyweightfitness asking about ""how do I train my pecks"" because they ""are a weak link"" or ""lack size"". Partly because ""pecks"" is the plural of a basic Flying-type Pokémon move and not a muscle, but mostly because their chest isn't a ""weak link"" or ""lacks size"". It's just overall weakness and lack of size that is the culprit, and their overall shape is what they should be working on. Worrying about the chest isn't going to do a beginner any good.

**Nuances**  
Like I mentioned above, ""train movements, not muscles"" is not dogma.  
For instance, during rehab you want to use isolation movements in order to strengthen the thing that's injured because you want to be able to very precisely control the load. Likewise, you may eventually run into a plateau during your regular training and need to bring up strength in one specific muscle in order to get everything moving correctly. Or if you're bodybuilding and lack in size of a specific muscle.  
The common factor in these situations is that *something is off*. Plateauing isn't the end of the world (though it can certainly feel that way), but it's still something you want to prevent. The point I'm trying to make is that if everything is going as it should, why complicate things?

**Conclusion (finally!)**  
Anyhow, I hope that was convincing/enlightening and thanks for reading this wall of text. Normally I'm inclined to say ""fuck TL;DR's"", but this post is already over 1500 words long, so I've provided one below.


**TL;DR**  
*Concerning yourself with the capabilities of your muscles rather than your ability to perform movements is usually overcomplicating simple matters* because:

* Thinking about pushing, pulling and a couple of directions is easy to understand and covers most bases
* Structural balance takes care of itself if you train movements
* Most people's goals are movement based

*It's also something that leads beginners to do stupid shit* because:

* A beginner knows only a couple of muscles, and teaching them how the body works takes a long time 
* Beginners tend to leave out important parts of the body in favour of the more superfluous things
* Beginners always think they have weak links or lack size somewhere, but it's rather their overall body that is weak or lacks size

THIS IS NOT DOGMA, THINK FOR YOURSELF



**Notes**  
[1] Also see [here](http://www.reddit.com/r/bodyweightfitness/wiki/faq#wiki_my_chest.2Fbiceps.2Farms.2Fetc._lags_behind.21_what_can_i_do_to_make_them_bigger.3F).  
[2] Flooring the gas pedal also fits this description.",,False,,t5_2tf0a,1372516868.0,,,True,t3_1hb1bd,http://www.reddit.com/r/bodyweightfitness/comments/1hb1bd/on_movements_and_muscles/,
1359559033.0,94,self.bodyweightfitness,17kazg,ELI5 I wanna learn to do a free (no wall) Hand stand before I turn 30 (six months),120,26,34,http://www.reddit.com/r/bodyweightfitness/comments/17kazg/eli5_i_wanna_learn_to_do_a_free_no_wall_hand/,"**tl; dr: I am currently 29, and will be turning 30 in July. Can someone explain to me like I'm 5 how to get to do a free standing handstand?**

Hey all, Handstands have been ALWAYS one of those things that make me DROOL and would make me SUPER PROUD if I could do

**About Me:**

 * Male
 * Height: 5'7"" (170cm)
 * Weight: 172lbs (78Kg) (YIKES!)

**About my Physical Condition:** I tried out the [BW666](http://www.fitness666.com/p/bodyweight-666.html) program a couple of days in January, but quickly lagged behind and then stopped again. I used to do a LOT of CrossFit last year (don't judge me, peer pressure) and still go running (5k ~30min) and cycling 2-3 days a week

**My current strength 'feats' from 3 weeks ago:**

 * 6x6 pushups
 * 6x30sec handstand, facing the wall
 * 6x3 chinups
 * 6x6 hanging knee raises
 * 6x6 dips with legs on floor
 * 6x6 bulgarian split squats

That is all. My dream is to be able to do a handstand by July (birthday) and perhaps keep practicing to be able to do a handstand walk before the end of the year? Is that too ambitious?

I know there is the FAQ on the side bar, and I have gone through it, but as far I could tell, it was mostly about increased strength (which I'm sure I'll need) but did not include much on the balance side of things?

Also, it would be awesome if there were other feats of gymnastics that I could also achieve in a 6 month frame that you could tell me of. Like maybe L-Sits or something like that?

Thanks again for reading and all your help and inspiration

EDIT: link to BW666

**EDIT2: Thank you all bunch for some very awesome responses. You people are awesome**",,False,,t5_2tf0a,1359670372.0,,,True,t3_17kazg,http://www.reddit.com/r/bodyweightfitness/comments/17kazg/eli5_i_wanna_learn_to_do_a_free_no_wall_hand/,
1355591684.0,96,eatmoveimprove.com,14wexr,Bodyweight Fitness for Travellers and Vagabonds – The 1-Minute Handstand | Eat. Move. Improve.,110,14,13,http://www.reddit.com/r/bodyweightfitness/comments/14wexr/bodyweight_fitness_for_travellers_and_vagabonds/,,,False,,t5_2tf0a,False,,,False,t3_14wexr,http://www.eatmoveimprove.com/2012/12/bodyweight-fitness-for-travellers-and-vagabonds-the-1-minute-handstand-2/,
1369005647.0,93,self.bodyweightfitness,1enrci,Just got a set of rings. Holy crap.,112,19,22,http://www.reddit.com/r/bodyweightfitness/comments/1enrci/just_got_a_set_of_rings_holy_crap/,"I was surprised how hard it was to simply hold myself up and not have my arms shake.  Seems like they kept swinging out without warning.  Pushups were much harder on my front delt than floor varieties.  Hanging rows were great though, much easier than what I used to do.  I also prefer to do L-sits this way, I tend to need to give my abs and arms a rest at the same time.  My only regret is I have them indoors so I can't flip and spin all over the place.

Any particularly good exercises I should concentrate on.  My current strength routine is:

* pullup
* pike press
* rows (now on rings)
* semi-planche (now pushups with rings)
* assisted pistol squats
* weighted one leg deadlift
* hanging leg raise
* weighted hip thrust

I may just add ring dips and keep the pike press as well, but so far doing dips on these things has been way more challenging than on stable surfaces.",,False,,t5_2tf0a,False,,,True,t3_1enrci,http://www.reddit.com/r/bodyweightfitness/comments/1enrci/just_got_a_set_of_rings_holy_crap/,
1366624325.0,94,self.bodyweightfitness,1cusq4,Just 30 minutes 5 days a week at lunch,103,9,9,http://www.reddit.com/r/bodyweightfitness/comments/1cusq4/just_30_minutes_5_days_a_week_at_lunch/,"Hi guys I have only been doing body weight only fitness for about a month been using the beginner program in FAQ , am loving it especially working on new skills like, elbow levers, front and back levers, muscle ups and handstands.  None of these I have mastered but certainly made progress with.
I have a park near my work that I can use in my lunch hour to workout and I have a door mounted pull up bar at home with rings I have been doing a mix of skill and bodyweight exercises 3 days a week with at least one of days doing a workout at home taking about 1-1.5 hours.
In a few weeks time I will have a new addition to my family meaning significantly less free time and sleep!!  With this in mid I am planning to try and do all my working out during my lunch hour and only maybe do some skill work in the evenings (handstands etc) .  The problem with the lunch hour workout is that after getting changed, getting to the park, eating lunch etc I am only left with 30-35 mintues of working out time.   I want to continue to develop my skills and strength and hope the below sort of split might fit;

Monday: Muscle-ups (practice can quite do one), pull-ups, front levers,
 
Tuesday: Dips, back levers, press ups, hanging leg raises, l-sit

Wednesday: Pistol squats, back bridges, one arm hangs, elbow levers,

Thursday: Muscle-ups (practice can quite do one), pull-ups, front levers,

Friday: Dips, back levers, press ups, hanging leg raises, l-sit

In addition I will do handstand and elbow lever practice most evenings and on the weekend I may try and repeat the Wednesday workout.  If I miss a lunchtime workout due to work commitments or rubbish British weather it wont be so difficult to fit in the scheduled half hour workout in the evening!
Any thoughts or suggestions?
",,False,,t5_2tf0a,1366625723.0,,,True,t3_1cusq4,http://www.reddit.com/r/bodyweightfitness/comments/1cusq4/just_30_minutes_5_days_a_week_at_lunch/,
1361379214.0,91,self.bodyweightfitness,18w6w8,What's the best exercise to fix my posture?,118,27,51,http://www.reddit.com/r/bodyweightfitness/comments/18w6w8/whats_the_best_exercise_to_fix_my_posture/,"I think I've heard of using a foam roller but I don't think I have enough room in my living space for it.  Are there any pure bodyweight exercises that would help>
  
I was thinking of getting a gym membership and moving on to starting strength along with my normal bodyweight exercises but want to improve [my posture](http://www.umm.edu/graphics/images/en/9499.jpg)  before I start squatting and deadlifting barbells so I don't injure myself.",,False,,t5_2tf0a,False,,,True,t3_18w6w8,http://www.reddit.com/r/bodyweightfitness/comments/18w6w8/whats_the_best_exercise_to_fix_my_posture/,
1359422722.0,91,self.bodyweightfitness,17gt67,Template for Beginner Routine (Google Sheet/Form),114,23,26,http://www.reddit.com/r/bodyweightfitness/comments/17gt67/template_for_beginner_routine_google_sheetform/,"Hi All,

I just started beginner routine, so I made this form to keep track.  I made a public link where you can make a copy under your own google docs account (File > Make a Copy).  

Sheet (go to file > make a copy) - https://docs.google.com/spreadsheet/ccc?key=0ApHRmHYHOK_DdFNJcVNqcF9GQW12TkVSSV9KQS15bFE

Form - https://docs.google.com/spreadsheet/viewform?formkey=dFNJcVNqcF9GQW12TkVSSV9KQS15bFE6MA#gid=0


You can view the form by going to Form > Go to live form

The columns got out of order while I was making the form, it won't let me move them around, but I think this is good enough for a starting point.  I just needed something to track progress easily.",,False,,t5_2tf0a,1359483689.0,,,True,t3_17gt67,http://www.reddit.com/r/bodyweightfitness/comments/17gt67/template_for_beginner_routine_google_sheetform/,
1358119877.0,90,self.bodyweightfitness,16imkq,How about 3x Bodyweight fitness?,118,28,14,http://www.reddit.com/r/bodyweightfitness/comments/16imkq/how_about_3x_bodyweight_fitness/,"Actually, probably more like 1.3x bodyweight fitness:

http://i.imgur.com/UGnPg.jpg",,False,,t5_2tf0a,False,,,True,t3_16imkq,http://www.reddit.com/r/bodyweightfitness/comments/16imkq/how_about_3x_bodyweight_fitness/,
1355543536.0,91,youtube.com,14vo1s,I met my goal of 6-7 months a few nights ago... some people said I should post it here cause you'd guys appreciate it (repost from /r/fitness),104,13,7,http://www.reddit.com/r/bodyweightfitness/comments/14vo1s/i_met_my_goal_of_67_months_a_few_nights_ago_some/,,,False,,t5_2tf0a,False,,,False,t3_14vo1s,http://www.youtube.com/watch?v=hdBSnJEidRg,
1351113116.0,87,theactivetimes.com,1210f1,Galina Parfenov's killer bodyweight conditioning routine (x-post from /r/climbing),97,10,37,http://www.reddit.com/r/bodyweightfitness/comments/1210f1/galina_parfenovs_killer_bodyweight_conditioning/,,,False,,t5_2tf0a,False,,,False,t3_1210f1,http://www.theactivetimes.com/video-galina-parfenovs-training,
1358174539.0,92,self.bodyweightfitness,16jw19,Free 1-Minute Handstand Online Course,116,24,40,http://www.reddit.com/r/bodyweightfitness/comments/16jw19/free_1minute_handstand_online_course/,"Last week, I released the follow up article to the [1-Minute handstand](http://www.eatmoveimprove.com/2012/12/bodyweight-fitness-for-travellers-and-vagabonds-the-1-minute-handstand-2/) called the [10-Second Freestanding Handstand](http://www.eatmoveimprove.com/2013/01/the-10-second-freestanding-handstand-bodyweight-fitness-for-travelers/).  

With that article, I put out a survey asking my readers if they had seen results.  


100% of respondents said that my article got them much closer to their handstand goals.  (Even I was shocked that it was 100%)

I decided to make a [*free* online course](http://28dayhandstandchallenge.com) to help people get to their first handstand.  

This course is designed to help people get started from the beginning, and get handstands the right way.

If you, or anyone you know, is interested in learning how to do a handstand, I highly recommend signing up for my course.  

**I promise that you will get results.**

To sign up for the free course, click here: [http://28dayhandstandchallenge.com](http://28dayhandstandchallenge.com)",,False,,t5_2tf0a,1373400325.0,,,True,t3_16jw19,http://www.reddit.com/r/bodyweightfitness/comments/16jw19/free_1minute_handstand_online_course/,
1370312970.0,85,self.bodyweightfitness,1fmjga,"So I just did my first set ever of the beginner routine. It was embarrassingly hard. Here's to anyone who's new and starting! Apparently fitness is harder than we thought it was. Also, an L-sit question",100,15,49,http://www.reddit.com/r/bodyweightfitness/comments/1fmjga/so_i_just_did_my_first_set_ever_of_the_beginner/,"I can't do handstand/L-sit stuff yet. My wrists aren't strong enough for handstand and.. I.. Well I'm actually having a problem with L-sit, but I'll get to that in a second.

My routine:

3x5 Push - Incline Pushups

3x5 Pull - Negative Pullups

3x8 Legs - Bodyweight Squats 

I'm also doing a 30 day yoga challenge with my girlfriend.

I can do 3 reps of 8 squats easily, my legs are really strong. But I want to just do some regular squats for a couple of weeks before I try something harder. I'll give it a month and see where I feel I am in July. But it's be nice to get the basics down.

For wrist strength, I'll be getting a bucket of rice and trying to work on hand/wrist strength (weak wrists is also why I can't do regular pushups, it's not a problem with my arms).

Now for the feet-on-ground L-Sits. I feel like my arms are too short to do them? I can't put my palms completely flat on the ground when I sit. Could I have short arms, or am I doing something wrong? If someone could link me to a video of someone doing the basic on-the-ground L-Sit, that might help?",,False,,t5_2tf0a,False,,,True,t3_1fmjga,http://www.reddit.com/r/bodyweightfitness/comments/1fmjga/so_i_just_did_my_first_set_ever_of_the_beginner/,
1364564356.0,92,self.bodyweightfitness,1b8oas,How exhausted is it good to be after a workout?,101,9,42,http://www.reddit.com/r/bodyweightfitness/comments/1b8oas/how_exhausted_is_it_good_to_be_after_a_workout/,"Hey guys,
I´m very insecure about how soaring/exhausted my muscles should be after a workout. Is it good to do the excersise until you just can´t do another rep? Or better only to go for 80% of what I´m capable of?
And what about sets? Is it good to be completely exhausted after every set? Or only after the last one?
Beeing skinny I´m only looking for strength/muscle mass.
",,False,,t5_2tf0a,False,,,True,t3_1b8oas,http://www.reddit.com/r/bodyweightfitness/comments/1b8oas/how_exhausted_is_it_good_to_be_after_a_workout/,
1360469023.0,90,self.bodyweightfitness,188bct,Insane example of body weight fitness. ,106,16,33,http://www.reddit.com/r/bodyweightfitness/comments/188bct/insane_example_of_body_weight_fitness/,"I was watching the Chinese New Years party last night and say this couple. Their routine blew me away. Not only to have that kind of strength, but also have a partner that can work like that. Very impressive. 

Really motivated me, hope it motivates some of you guys too!

http://v.youku.com/v_show/id_XNTEzMDMzMTAw.html?x

(Sorry for a link to a Chinese rip off of YouTube, but I'm in china and YouTube is blocked. Haha)",,False,,t5_2tf0a,False,,,True,t3_188bct,http://www.reddit.com/r/bodyweightfitness/comments/188bct/insane_example_of_body_weight_fitness/,
1360100454.0,90,self.bodyweightfitness,17ygrl,Pull-ups - can't do them but want to,99,9,75,http://www.reddit.com/r/bodyweightfitness/comments/17ygrl/pullups_cant_do_them_but_want_to/,Hi - first post here.  I've been doing weights consistently for quite a few years but still can't manage to do pull-ups.  Does anyone have a routine or methods for learning.  Ultimately I would love to pull my own body weight - 80kgs approx. female.,,False,,t5_2tf0a,False,,,True,t3_17ygrl,http://www.reddit.com/r/bodyweightfitness/comments/17ygrl/pullups_cant_do_them_but_want_to/,
1374263577.0,89,self.bodyweightfitness,1inhxs,Handstand archieved!,107,18,13,http://www.reddit.com/r/bodyweightfitness/comments/1inhxs/handstand_archieved/,"Just want to say, that I archieved my first handstand. There is a lot of good books and sources in the web (for example Overcoming gravity, the tutorial from GMB, Handbalancing Made Easy - thought expensive - and the free York Handbalancing Course, which I really want to recommend). But throught I made a lot of progress using them, but there are describing the kickup as natural method to get into handstand. And of course it is natural, but in my case lerning the pirouette bail was essential. It was a short moment, when I archieved it, but now everything feels perfect. So I just wanted to say that the ""28 day handstand challenge"" and the progressions used in ""15 - second handstand"" were very helpful for me for overcoming my fears.",,False,,t5_2tf0a,False,,,True,t3_1inhxs,http://www.reddit.com/r/bodyweightfitness/comments/1inhxs/handstand_archieved/,
1373256491.0,86,self.bodyweightfitness,1hudn2,"Progress Pics(M15,130-150,5'10)",101,15,27,http://www.reddit.com/r/bodyweightfitness/comments/1hudn2/progress_picsm15130150510/,"1 year ago I started to get serious about my body. I looked and felt sick half the time and had very little strength,so I decided to make some gains.Before I started I did research on the best way to bulk up(I figured if i was going to do this I was going to do it right). Being 15 I had no gym access so I decided to do body weight work.I found this subreddit and formed a routine.Now, I fell strong and healthy.I am extremely grateful to everyone on this subreddit (and Gainit) for making this possible.

Before:http://imgur.com/emYZwFC

After:http://imgur.com/tR2JUB3",,False,,t5_2tf0a,False,,,True,t3_1hudn2,http://www.reddit.com/r/bodyweightfitness/comments/1hudn2/progress_picsm15130150510/,
1367844437.0,87,self.bodyweightfitness,1dsezq,The first negative review of Ido Portal I've come across. Any more out there? Might be of interest to people considering his online coaching.,106,19,27,http://www.reddit.com/r/bodyweightfitness/comments/1dsezq/the_first_negative_review_of_ido_portal_ive_come/,"So looking through some old threads on Ido, I came across this post. OP seems to have deleted his account and considering he posted a whole 2 months after the thread was started, his reply probably hasn't got very many views. I figured it'd be worth reposting, though, especially for people who may be considering paying $1000 for the 3 months of online coaching.



> Hi,
I thought for the sake of balance it was time that someone that has had a negative experience with Ido put something out there. I was also a fan of Ido and his impressive feats of bodyweight strength also his no nonsense approach. 

> Before I start let me give you some background on me I have been training with traditional weights for a long time and had achieved reasonably impressive results Im 5 10' and have weighed in at 90kg with 6% bodyfat so I understand training and also hard work. However the type of training that I did also brought with it a range of problems to quote Ido himself a BMW body with a volkswagen's performance. Extremely tight hips, tight shoulders and a range of other mobility issues.

> A year or two ago I started moving slowly to more bodyweight orientated training after seeing some videos of hannibal for king and finding the website gymnastics bodies. I started messing around mostly with no clear understanding of what I was doing. After stagnating and becoming frustrated with the lack of resources available that were individually tailored I finally decided to bite the bullet and fork over the money to try Ido's 1 on 1 online coaching. 

> As I said earlier Ido is in fantastic shape and has some amazing marketing abilities but his online coaching was probably the greatest waste of money I have ever spent in my life. To start with for $1000 you don't even get an individually tailored program I bet I could post my program and It would look exactly the same as the guy who gave it a positive review. To highlight this fact I explained in detail my lack of shoulder flexibility prior to starting what was to be my first 6 week program. Included in that first program was a elevated bridge, no progressions no specific shoulder stretches just 5 sets of 30s bridges, as though he hadn't even read my email. Also when he sends you your first program he dosen't even send videos of the specific moves he has precribed. You have to go and try and find them yourself on youtube. He has plenty of time to film himself doing one arm handstands but no time to film himself doing examples of the exercises he has prescribed to people who have paid him $1000. You then film your exercises he gets back with a few one line responses to them and that's supposedly it until the 6 week mark. I can honestly say the effort he would have given my initial program would have been perhaps 10 mins. 

> After questioning him on some of the above issues you are made to feel as though you are weak and he could barely be bothered responding to your question. I eventually just gave up and notched it up to experience. He even boasts about the fact that people pay him this ludicrous sums of money and then just disappear, well we disappear because we feel ripped off and what course of redress to we have because we have paid up front. Im not sure there are many coaches out there who are proud of the amount of people who are so dissatisfied they give up $1000. I am tired of hearing all the bullshit about how he is too busy to respond to emails yet he constantly is telling people how he trains 6 hours a day. Well he can train 6 hours a day because he gets suckers to pay him $1000 and then makes them feel bad if they expect any of his time, and ridicules anybody as being weak if they can't do what he does. 

> I have read alot of his work he has also previously stated that online coaching is rubbish yet again he is happy to do it and willing to take your money. I also love the fact that every so often he takes somebody who was a stuntman, or an acrobat and brags how they have progressed so far with him. If he is so sure about his methods why not offer a money back guarantee perhaps because so many people would ask for their money back he wouldn't have time to train 6 hours a day anymore.

> I will let everybody make up their own mind but here is a summary of the facts. For $1000 up front you get 2 generic cookie cutter programs of which you have to find video's and descriptions of the exercises yourself online, you get an initial email with your programming as well as a review on the videos you submit. Then at 6 weeks you get another program and another review. At most I would guess he spends an hour of his time on you and that is being generous. $1000 an hour is pretty good money to pay someone who reckons there too busy too answer questions. 

> If people are really interested in bodyweight training then there best bet is to go and look at the resources available on gymnasticsbodies.com. Christopher Sommer is where Ido got most of his ideas from anyway and for a fraction of the cost you will get much more in depth information as to how to progress towards your goals and a community who is supportive of you no matter where you lie in terms of your performance.


Original thread: [I just finished 3 months of online training with Ido Portal AMA.](http://www.reddit.com/r/bodyweightfitness/comments/198xdk/i_just_finished_3_months_of_online_training_with/)

Original post: http://www.reddit.com/r/bodyweightfitness/comments/198xdk/i_just_finished_3_months_of_online_training_with/c9ref2v

Edits: Some formatting 

",,False,,t5_2tf0a,1367845630.0,,,True,t3_1dsezq,http://www.reddit.com/r/bodyweightfitness/comments/1dsezq/the_first_negative_review_of_ido_portal_ive_come/,
1364829326.0,87,self.bodyweightfitness,1bfchn,Moronic Monday,138,51,188,http://www.reddit.com/r/bodyweightfitness/comments/1bfchn/moronic_monday/,"Welcome to Moronic Monday, the weekly stupid questions thread. Have a ""dumb"" question and afraid to ask it? This is the thread is for you.

#**Rules:**

* As always, read the [**FAQ**](http://www.reddit.com/r/bodyweightfitness/wiki/faq) before posting

* No rude or condescending comments, any comments of this nature will be removed.

* If your question was not answered in last week's post (*sorry*), feel free to ask it again.
",,False,,t5_2tf0a,False,,,True,t3_1bfchn,http://www.reddit.com/r/bodyweightfitness/comments/1bfchn/moronic_monday/,
1362343575.0,87,self.bodyweightfitness,19leef,Beginner and confused even after reading the FAQ,93,6,46,http://www.reddit.com/r/bodyweightfitness/comments/19leef/beginner_and_confused_even_after_reading_the_faq/,"I read the FAQ but I'm confused, maybe I'm not understanding something. Your help is appreciated.
I'm sure this is a dumb question but using [this chart](http://i.imgur.com/o3bRo.png) I'm just supposed to preform the first exercises in each section? 

>Handstand practice for 5-10 minutes. Again, take a look at the PDF linked above. 

I look at the PDF and it's pretty much handstand against the wall. And am I supposed to try and hold that for 5-10 min that seems absurd.

When it says
 >3x(5-8) Horizontal pushing (pushup) progression. That's 3 sets of 5 to 8 repetitions. 

Does this mean I'm supposed to do all the exercises in the progression?",,False,,t5_2tf0a,False,,,True,t3_19leef,http://www.reddit.com/r/bodyweightfitness/comments/19leef/beginner_and_confused_even_after_reading_the_faq/,
1357998755.0,85,self.bodyweightfitness,16fprp,"I heard that many MMA fighters use mostly bodyweight training, so what would a workout look like for them?",118,33,46,http://www.reddit.com/r/bodyweightfitness/comments/16fprp/i_heard_that_many_mma_fighters_use_mostly/,"I do have a gym i can go to, so that's not a problem. I just have heard that they do mostly bodyweight stuff. 
I do want the body of an MMA fighter so I thought the best way to do that would be to train like one, right?",,False,,t5_2tf0a,False,,,True,t3_16fprp,http://www.reddit.com/r/bodyweightfitness/comments/16fprp/i_heard_that_many_mma_fighters_use_mostly/,
1374148087.0,87,self.bodyweightfitness,1ijxci,Ring Set for sale one Woot for 25.00+5 dollar shipping.,98,11,65,http://www.reddit.com/r/bodyweightfitness/comments/1ijxci/ring_set_for_sale_one_woot_for_25005_dollar/,"http://sellout.woot.com/offers/body-by-jake-suspension-i-m-rings-1

I have no experience with these rings, but its a helluva price for anyone looking for a set of rings.",,False,,t5_2tf0a,False,,,True,t3_1ijxci,http://www.reddit.com/r/bodyweightfitness/comments/1ijxci/ring_set_for_sale_one_woot_for_25005_dollar/,
1373838339.0,83,self.bodyweightfitness,1iar1x,"Parents relocated to the Welsh countryside, was forced to get creative with my exercise routine. Built with spare parts found laying around.",110,27,31,http://www.reddit.com/r/bodyweightfitness/comments/1iar1x/parents_relocated_to_the_welsh_countryside_was/,"http://imgur.com/a/laPbJ
Need to sort out a proper flooring, but I'm happy with the results.",,False,,t5_2tf0a,False,,,True,t3_1iar1x,http://www.reddit.com/r/bodyweightfitness/comments/1iar1x/parents_relocated_to_the_welsh_countryside_was/,
1363863462.0,86,self.bodyweightfitness,1aq52m,New video from Vass the SuperSaiyan (2 finger 90 degree pushup),98,12,24,http://www.reddit.com/r/bodyweightfitness/comments/1aq52m/new_video_from_vass_the_supersaiyan_2_finger_90/,"[Check it out!](http://www.youtube.com/watch?v=pmdCAb9lizU) 

This guy was one of my inspirations for going into bodyweight fitness. His video last year on /r/fitness was amazing! He hasn't released a video for awhile until recently so I thought I would share it with you all.

[3 finger 90 degree pushup](http://www.youtube.com/watch?v=ZEpPvz79SRY)

[The video that inspired me](http://www.youtube.com/watch?v=45SYSt9r4o0)",,False,,t5_2tf0a,False,,,True,t3_1aq52m,http://www.reddit.com/r/bodyweightfitness/comments/1aq52m/new_video_from_vass_the_supersaiyan_2_finger_90/,
1349207364.0,88,youtube.com,10u03b,"Muscle Ups On a Bar - Beginner to Perfect Form - You might want to mute the music, but good vid",99,11,27,http://www.reddit.com/r/bodyweightfitness/comments/10u03b/muscle_ups_on_a_bar_beginner_to_perfect_form_you/,,,False,,t5_2tf0a,False,,,False,t3_10u03b,http://www.youtube.com/watch?v=EYlyMoNwlKc&feature=player_embedded#!,
1363704941.0,85,self.bodyweightfitness,1alfje,Excellent chest emphasis for one-arm push ups,92,7,26,http://www.reddit.com/r/bodyweightfitness/comments/1alfje/excellent_chest_emphasis_for_onearm_push_ups/,"http://www.ironmanmagazine.com/blog/nicknilssonmadscientist/2012/05/24/bodyweight-chest-training-for-building-muscle-one-arm-bench-push-ups/

Don't be dissuaded by the website name.  The author (Nick Nilsson) really knows his stuff. A common problem among bodyweight trainees is a difficulty in building chest size.  This variation allows for greater chest emphasis than most other non-advanced pure bodyweight movements.  Typical OAPUs require the hand to be balanced more under your body, stressing the triceps much more than the chest. ",,False,,t5_2tf0a,False,,,True,t3_1alfje,http://www.reddit.com/r/bodyweightfitness/comments/1alfje/excellent_chest_emphasis_for_onearm_push_ups/,
1342315926.0,84,i.imgur.com,wkoap,Testing my homemade parallettes,100,16,25,http://www.reddit.com/r/bodyweightfitness/comments/wkoap/testing_my_homemade_parallettes/,,,False,,t5_2tf0a,False,,,False,t3_wkoap,http://i.imgur.com/ll1Cj.jpg,
1351443211.0,83,self.bodyweightfitness,1283dx,Single leg squat variations,95,12,19,http://www.reddit.com/r/bodyweightfitness/comments/1283dx/single_leg_squat_variations/,"Hello everyone,

A while back I asked a question here about lower body exercises beyond the pistol squat.  Some good discussion was generated about using plyometrics and sprints to build power.  Since that post, I've come across some videos of single leg squat variations that I wanted to share with the r/bodyweightfitness community. Some of them are unexpectedly difficult, and I think they might be useful to those of us looking to keep progressing beyond the pistol squat.

Many of you are already familiar with ""the shrimp"", but for anybody who isn't: [the shrimp beginner and intermediate](http://www.youtube.com/watch?v=Dpgn6eRtsdw) and [the advanced version](http://www.youtube.com/watch?v=5EJtZsA43vI).  Both are by Ido Portal.

Pistol Squat variations:
The second variation in [this video](http://www.youtube.com/watch?v=f0s-0vlHwLc&feature=player_embedded) is called a ""renegade pistol"".  Personally I have found it surprisingly difficult.

[This guy](http://www.youtube.com/watch?v=Jzond9erQsk&feature=player_embedded) demonstrates another variation that involves jump switching legs at the bottom of the squat.  He also does a squat similiar to the beginner version of the shrimp, but he doesn't appear to actually touch his passive leg to the ground from what I can tell.

[This](http://www.youtube.com/watch?v=aeggUI8s9fM&feature=player_embedded) shows a variation starting at the bottom of the squat in a seated position.  At 1:25 he switches to sitting on both legs.  

[Three more variations](http://www.youtube.com/watch?feature=player_embedded&v=4TItHzz0VMw).  The last one appears to be a version of the allusive ""warrior press"" that I asked about in an earlier post.

[Twister pistol](http://www.youtube.com/watch?v=The_YYrL24M&list=UUGj8AXmVRz7d2wkJj_xP5ZQ&index=41&feature=plcp)  I haven't tried this yet, so I'm not sure how it compares to the non-twisting version.

[Five more variations](http://www.youtube.com/watch?v=FDhxwtkhtA8)  The first three seem to be playing with starting and stopping the movement in different places, the fourth is from a seated position, and the last one is springing up from the back onto one leg.

[Pistol squat walk](http://www.youtube.com/watch?v=urQs6SMn60k)  This doesn't really add anything new to the movement itself, but I thought I would include it anyway.

No video of this one, but I've started working on pistols on my toes, which changes the orientation of the leg somewhat and is quite difficult (for me, at least).

**EDIT:** I left off [Alkalvadlo's variations](http://www.youtube.com/watch?v=HDzWem7CfIg)  He plays with changing the position of his arms.

These aren't squats, but for glute and hamstring strength:

[The Falling Tower](http://www.youtube.com/watch?v=1l7r8VNk8Mo)

[Harop Curl Beginner](http://www.youtube.com/watch?v=A2xRx7dGWaE) and [advanced](http://www.youtube.com/watch?v=Y7ndeehIOhU)

I hope this is helpful to some of you!",,False,,t5_2tf0a,1351467026.0,,,True,t3_1283dx,http://www.reddit.com/r/bodyweightfitness/comments/1283dx/single_leg_squat_variations/,
1376170689.0,85,self.bodyweightfitness,1k3yx1,How the HELL do you do a sit up/crunch with your feet on the ground?,112,27,71,http://www.reddit.com/r/bodyweightfitness/comments/1k3yx1/how_the_hell_do_you_do_a_sit_upcrunch_with_your/,"I am only getting into body weight training and I'm reasonably fit. however I have tried and tried and tried to do sit ups, but whenever I try to sit up my legs come off the ground and my legs start to rise off the floor. I know this is my leg muscles kicking in but I can't stop them. If I fix my feet under, say, a wardrobe I can do them, but that is just my leg muscles lifting me not my core.

I've tried performing them numerous times but become fed up quickly and just start to plank.

I don't know how I am meant to perform sit ups or crunches without my legs lifting, has anyone any experience with this issue? How did you over come it?",,False,,t5_2tf0a,False,,,True,t3_1k3yx1,http://www.reddit.com/r/bodyweightfitness/comments/1k3yx1/how_the_hell_do_you_do_a_sit_upcrunch_with_your/,
1373924746.0,85,self.bodyweightfitness,1id9vp,Bodyweight training as substitute for weightlifting?,102,17,40,http://www.reddit.com/r/bodyweightfitness/comments/1id9vp/bodyweight_training_as_substitute_for/,"Quick Question:

Due to relocation i have found to my horror that the nearest gym to my new home is 30/40 minutes away. I was wondering if i can substitute the exercise for certain muscle groups from weightlifting to exercises i can do at home (having pull-up-bars and slings etc.), and for example have a two spilt with muscles i need weights to train efficiently where i have to go to the gym, and muscles i can exercise efficiently using bodyweight workouts. If so, what muscle groups should i train on gym days, and what muscle groups should i train on home days (using slings and Pull-Up-Bar ). 

I am an athletic Male of 19, currently at 160 pounds hoping to put on some muscle. Although i know the biggest part of gaining muscle is diet, i want to know what muscle groups i can exercise efficiently at home, in order to save 1hr every day (travel to and from gym).

Sorry if this post is unclear or badly written, the US is not my motherland :-/

Thanks in advance for all responses.",,False,,t5_2tf0a,False,,,True,t3_1id9vp,http://www.reddit.com/r/bodyweightfitness/comments/1id9vp/bodyweight_training_as_substitute_for/,
1338168607.0,85,youtube.com,u81gi,Why I think folks here should lurk over at /r/parkour from time to time.,101,16,10,http://www.reddit.com/r/bodyweightfitness/comments/u81gi/why_i_think_folks_here_should_lurk_over_at/,,,False,,t5_2tf0a,False,,,False,t3_u81gi,http://www.youtube.com/watch?v=YaznQ-UWHrw,
1359609764.0,82,self.bodyweightfitness,17m3ez,6 week pull-up program-----I'm out.  Shoulders are destroyed.  Be careful everyone.,102,20,90,http://www.reddit.com/r/bodyweightfitness/comments/17m3ez/6_week_pullup_programim_out_shoulders_are/,"Made it 4 weeks.  Went from 10 max to 18 max, so yeah, it does build up your strength.  Went from 9x3 to 9x7.  Huge progress.  But there was a price----my shoulders, particularly at the rotator cuff, feels worn down and hurts like hell.

Be careful everyone.  The gains are awesome, but like conventional wisdom dictates, it's not smart to work the same muscle hard over and over without proper rest.

Anyone else destroy their bodies with the program?",,False,,t5_2tf0a,False,,,True,t3_17m3ez,http://www.reddit.com/r/bodyweightfitness/comments/17m3ez/6_week_pullup_programim_out_shoulders_are/,
1354300136.0,85,self.bodyweightfitness,1429qm,"3,000 Push-Ups to Christmas Challenge",105,20,51,http://www.reddit.com/r/bodyweightfitness/comments/1429qm/3000_pushups_to_christmas_challenge/,"Hey gang...

So I pushed out a challenge at my gym and to a bunch of friends and thought I would bring it to you as well.

Challenge is simple....from December 1st to Christmas, do 3,000 push-ups, which is 120 a day.  It isn't the hardest thing in the world, but should be a fun little challenge.

Too hard?  You'll never know until you try.

Too easy?  Prove it.

EDIT:  This a supplemental little challenge for me and not a replacement for anything.  Just a simple little challenge to end the year.  I am also not planning on sticking to the 120 a day plan...will probably up reps on some days to take a day off.",,False,,t5_2tf0a,1354309781.0,,,True,t3_1429qm,http://www.reddit.com/r/bodyweightfitness/comments/1429qm/3000_pushups_to_christmas_challenge/,
1375218770.0,85,self.bodyweightfitness,1jdjfh,Left knee sounds like rice krispies when doing squats. Reason for concern?,104,19,47,http://www.reddit.com/r/bodyweightfitness/comments/1jdjfh/left_knee_sounds_like_rice_krispies_when_doing/,"When I do squats, my left knee snaps, crackles, and pops on the way down. No sounds on the way up. There isn't any pain whatsoever, just a noisy descent. Should I be concerned? What could be causing it?",,False,,t5_2tf0a,False,,,True,t3_1jdjfh,http://www.reddit.com/r/bodyweightfitness/comments/1jdjfh/left_knee_sounds_like_rice_krispies_when_doing/,
1352056576.0,79,youtube.com,12mgv6,idk if you guys care but i did the minute (57 seconds) and proud of myself--struggled a lot,88,9,28,http://www.reddit.com/r/bodyweightfitness/comments/12mgv6/idk_if_you_guys_care_but_i_did_the_minute_57/,,,False,,t5_2tf0a,False,,,False,t3_12mgv6,http://www.youtube.com/watch?v=ek76IXnE9tE&feature=youtu.be,
1346390350.0,82,self.bodyweightfitness,z4ds5,Bathroom Bodyweight Fitness  (or how I learned to be never gymless),93,11,31,http://www.reddit.com/r/bodyweightfitness/comments/z4ds5/bathroom_bodyweight_fitness_or_how_i_learned_to/,"Perhaps this will serve as inspiration for others who find themselves without time, location, or resources for working out:

I spend the majority of my day in an office chair.  When the long work day ends, I take care of my 20 month-old son until he sleeps.  I live in a very small apartment, and when the kid goes down, all the lights go off.  In short, I have no time or space to work out.

All that changed when I found this subreddit 3 months ago.

I read up on CC and other basic routines, and planned out what I would be capable of.  I had the motivation, but 95 percent of my day was predetermined the moment I rolled out of bed in morning---work, kid, eat, sleep.  And, the biggest obstacle was not time, but space; I simply had no where to do the routine.

The only free time I had was the 30 minutes in the office first thing in the morning.  And the only free space I had was the private bathroom.  So I made it work.

The ground space was big enough for pushups.  The door frame over one of toilets served as a crude pull-up bar.  The sink could be used for a dip variation.  Squats, well, you can do those anywhere.

3 months later and I love my dirty, resourceful routine.

And yes, I keep a bottle of hand sanitizer on my desk.",,False,,t5_2tf0a,False,,,True,t3_z4ds5,http://www.reddit.com/r/bodyweightfitness/comments/z4ds5/bathroom_bodyweight_fitness_or_how_i_learned_to/,
1374463716.0,81,self.bodyweightfitness,1isfvh,"My DIY freestanding pull-up, chin-up and suspension strap bar for $130",99,18,27,http://www.reddit.com/r/bodyweightfitness/comments/1isfvh/my_diy_freestanding_pullup_chinup_and_suspension/,"Just thought this would help someone else out as I couldn't find a decent plan online. I made this for around $130, with parts from Bunnings Hardware (Australia). It is strong and sturdy, and while it will flex as you distribute weight outside of its centre of gravity, it is very unlikely it will break or bend (I would hazard a guess that it's impossible, but never say never).

[Pictures here](http://imgur.com/a/DLXk3)

Pipe is 20mm / 3/4"" (25mm / 1"" on the outside) galvanised, threaded. Height is approx 2.2m, width 60cm. Horizontal legspan is around 125cm. I had intended on making it wider, but ran out of pipe. Turns out it didn't matter, I'm actually really comfortable and happy with 60cm width. It doesn't feel like the structure lost any stability this way either.

Grip is done using tennis racquet stuff (Rebel Sport). The carabiner on the bar slides across when not in use. Remember to put it on before screwing the elbow parts on (trust me!) It just allows you to clip the trainers on below.



**Parts:**

*PIPE*

20mm Galvanised threaded pipe:

* 2 x 1200mm
* 2 x 1000mm
* 5 x 600mm

*CONNECTORS:*

* 2 x 90o elbow 
* 2 x extender (female to female - this is for connecting the vertical bars)
* 2 x ""T"" / 3-way
* 4 x end cap

*MISC*

* Tennis racquet grip tape (4 x lengths)
* Carabiner (for option of attaching suspension straps).


Hope someone can find this of use.",,False,,t5_2tf0a,1374464435.0,,,True,t3_1isfvh,http://www.reddit.com/r/bodyweightfitness/comments/1isfvh/my_diy_freestanding_pullup_chinup_and_suspension/,
1360592624.0,80,self.bodyweightfitness,18b4yp,No mention of You are your own Gym?,96,16,67,http://www.reddit.com/r/bodyweightfitness/comments/18b4yp/no_mention_of_you_are_your_own_gym/,"I just found out about this sub today, and looking over the FAQ I'm really surprised there is only talk of CC (Convict Conditioning) and no mention of [You are your own Gym](http://www.amazon.com/You-Are-Your-Own-Gym/dp/0345528581)? I have read both and I must say while I really like CC, I love YAYOG. The illustrations, the YouTube videos, the explanations, the progressive program included with it is top notch. I talked with the author a few years ago when I was big on Fitocracy (used to be number one in the TKD and Utah groups, as well as in top rankings for several others). He is a great guy and provides a fantastic program that I still use. I would recommend it and really think it should be added to the sidebar as part of the FAQ. Just like how in r/fitness we have SS and SL5x5 for people looking for a program there should be some choice here as well.",,False,,t5_2tf0a,False,,,True,t3_18b4yp,http://www.reddit.com/r/bodyweightfitness/comments/18b4yp/no_mention_of_you_are_your_own_gym/,
1354732991.0,83,youtube.com,14c2p6,Training and Daily workout of Raymond Bartlette of the Calypso Tumblers,97,14,11,http://www.reddit.com/r/bodyweightfitness/comments/14c2p6/training_and_daily_workout_of_raymond_bartlette/,,,False,,t5_2tf0a,False,,,False,t3_14c2p6,http://www.youtube.com/watch?v=zAqFNa316_Q,
1352748785.0,78,t-nation.com,132sjz,What does r/bodyweightfitness think of high frequency training like this ?,106,28,69,http://www.reddit.com/r/bodyweightfitness/comments/132sjz/what_does_rbodyweightfitness_think_of_high/,,,False,,t5_2tf0a,False,,,False,t3_132sjz,http://www.t-nation.com/free_online_article/sports_body_training_performance/big_back_big_chest_real_fast,
1350239482.0,80,youtube.com,11gxbt,Best handbalancer in the world.  One of two people in the world who can do a one hand handstand pushup.,140,60,26,http://www.reddit.com/r/bodyweightfitness/comments/11gxbt/best_handbalancer_in_the_world_one_of_two_people/,,,False,,t5_2tf0a,False,,,False,t3_11gxbt,http://www.youtube.com/watch?v=Bh-eqWTD-lI&feature=g-all-c,
1346735575.0,84,i.imgur.com,zblgj,Chillin at my favorite spot in Idaho,101,17,17,http://www.reddit.com/r/bodyweightfitness/comments/zblgj/chillin_at_my_favorite_spot_in_idaho/,,,False,,t5_2tf0a,False,,,False,t3_zblgj,http://i.imgur.com/uI769.jpg,
1374515429.0,80,self.bodyweightfitness,1itq4l,"Quick, quick question about sit-ups",102,22,27,http://www.reddit.com/r/bodyweightfitness/comments/1itq4l/quick_quick_question_about_situps/,"So I'm training for the Royal Marines and part of the trial to get into training is completing a set amount of sit-ups (along with a lot of other stuff obviously). On their website it says that you can do sit-ups by putting your feet under a settee or something similar.

I assume this is because it doesn't effect the exercise. However, I find I can do more supported sit-ups than unsupported ones. So my question is: is my sit-up form wrong because of this? Should having my feet support effect anything? ",,False,,t5_2tf0a,False,,,True,t3_1itq4l,http://www.reddit.com/r/bodyweightfitness/comments/1itq4l/quick_quick_question_about_situps/,
1368058083.0,80,self.bodyweightfitness,1dyul1,A Rock Climbers Bodyweight Routine,84,4,49,http://www.reddit.com/r/bodyweightfitness/comments/1dyul1/a_rock_climbers_bodyweight_routine/,"Hey long lucker first time poster. I have been rock climbing for a little over 3 years now. I’ve always trained opposing muscles to prevent injury, and I’ve recently found this subreddit. I’ve read the FAQ and the wiki section, and I've created a workout program that I want to share. My goals are to prevent climbing injuries, and, as of right now, I also want to be able to do a handstand and a flag. With my pulls and pushes I’ve been using the [G-string climbing grips](http://sicgrips.com/Design.html), [Image](http://i.imgur.com/P78rVNL.jpg)
I’ve also uploaded a couple videos, of me doing a [handstand](http://www.youtube.com/watch?v=Wj9y-y6_5Zg)  and [L-sit](http://www.youtube.com/watch?v=058d0eqZ5R0), to see how my form looks. In the handstand you will see me kind of waving back and forth a little. That is because I am working on taking my feet off the wall. In the L-sit video you can’t see my feet, but I am lifting both of them off the ground. This was a spontaneous thing, so if the quality is bad I would happily make another recording. I only work opposing muscles once or twice a week. I do plan to mix up my workouts as I progress and my body adapts to my fitness level. Please give suggestions or advice on anything that will help. Before Going any further, I just want to give a big thanks for everyone out here making this subreddit the way it is. The FAQ and wiki are amazing, and make a great reference for workouts. I only wish the rock climbing community was this way (at least where I live).

I’ve also found [Gold Medal Bodies](http://www.youtube.com/channel/UC_ruB7qtdk4KufASPRuWhZA) a great resource for learning how to do a proper handstand. I’ve also plan on building me parallette bars to further practice my training. 

Here is the routine I've created:

**Warm-up**

* Run in place - 30 sec
* Jumping Jacks - 1 min
* run in place w/ high knee - 30 sec

**Stretch** (Start Stretching)

* 3 Plane Neck Movement
* Finger Flexion/Extension
* Wrist Circles
* Elbow Circles
* Large Arm Circles
* Circular Shrugs
* Torso Twists
* Side Bends
* Forward/Back Bends
* Pelvic Tilts
* Hula-hoop Hip Circles
* High Knee Raises
* Ankle Circles
* Ankle Tilts





**Skill Work 2x** (The Monkey Gym)

* Wrist mobility warm-up 
* Handstand chest-to-wall, 2 x 30s
* Circuit: one round
* L-sit, 2 x 20 sec
* Hollow, 60 sec
* Arch, 60 sec
* Hollow rocks  20reps
* Plank, 60 sec
* Fish, 60 sec
* Side plank, 60 sec/side


**Strength** (Bodyweight Fitness Basic Beginner Routine)

* Horizontal Push, 3x(5-8), G-string Push up
* Horizontal Pull , 3x(5-8) Tuck Front Lever Row
* Vertical Push, 3x(5-8), Dips
* Vertical Pull, 3x(5-8), L-sit Pull up
* Legs 3x(5-8),
   * Wearing a 14 lbs weight vest.	
     * 8 squats
     * 8 One legged squat
     * 8 One leg step up squat to stand up on tip-toe.

**Core**

   * All core is 20 rep with 10 sec hold at end
      or 1 min
 
* Foot to heel
* Scissors
* Elevated side plank
* Elevated plank
* Weighed russian twist
* Floor sweeps
* Hanging knee raises

**References:**

[Stretch Therapy - The Monkey Gym](http://www.pandf.com.au/docs/2012/wrist-mobility_bodyline-exercises_handstands.pdf)

Bodyweight Fitness Basic Beginner Routine PDF (found wiki)

[Start Streching](http://phraktured.net/starting-stretching.html)

I got the G-string grip image from [DMPclimbing](http://www.dpmclimbing.com/climbing-gear/view/gstrings-sicgrips)
",,False,,t5_2tf0a,False,,,True,t3_1dyul1,http://www.reddit.com/r/bodyweightfitness/comments/1dyul1/a_rock_climbers_bodyweight_routine/,
1364878692.0,80,self.bodyweightfitness,1bhwlc,Elliott Husle - Why I Believe Bodyweight Training is BEST,96,16,16,http://www.reddit.com/r/bodyweightfitness/comments/1bhwlc/elliott_husle_why_i_believe_bodyweight_training/,http://www.youtube.com/watch?v=sQ2_TGXcaMM,,False,,t5_2tf0a,False,,,True,t3_1bhwlc,http://www.reddit.com/r/bodyweightfitness/comments/1bhwlc/elliott_husle_why_i_believe_bodyweight_training/,
1356616781.0,82,self.bodyweightfitness,15iono,Getting Started with Your First Portable Bodyweight Routine – Bodyweight Fitness for Travelers | Eat. Move. Improve.,100,18,16,http://www.reddit.com/r/bodyweightfitness/comments/15iono/getting_started_with_your_first_portable/,"Last week, I performed a survey and asked what the biggest challenge my readers were facing in their fitness goals while traveling.  **More than 50% of the people taking the survey don’t even know how to start working out while on the road.**

Most hotel gyms don’t have a pull up bar, and usually stop at a treadmill.  If you’re lucky, some 5 lb. weights.

Given this situation, I wasn't too surprised that most people don’t even know where to start.

If you are one of the many who don’t know how to even get started, [the latest installment in the Bodyweight for Travelers](http://www.eatmoveimprove.com/2012/12/getting-started-with-your-first-portable-bodyweight-routine-bodyweight-fitness-for-travelers/) is very relevant.

For other interested parties, you can:

* [take the survey](http://www.surveymonkey.com/s/7DPX9DW)
* [sign up for the newsletter](http://eepurl.com/sXg_H) to be delivered to your inbox.",,False,,t5_2tf0a,False,,,True,t3_15iono,http://www.reddit.com/r/bodyweightfitness/comments/15iono/getting_started_with_your_first_portable/,
1372843425.0,76,self.bodyweightfitness,1hk3kp,This could help with your muscle up,90,14,32,http://www.reddit.com/r/bodyweightfitness/comments/1hk3kp/this_could_help_with_your_muscle_up/,"I have been trying to muscle up for a while.

I just got it by changing something very simple.  In hindsight it seems obvious.  Anyway...

The kip part should wait until the pull up is nearly complete.  The leg raise momentum is to get you through the transition.  I was always kipping too early at the start of the pull up then couldn't get the transition.

In case I wasn't being uniquely dumb - try this.",,False,,t5_2tf0a,False,,,True,t3_1hk3kp,http://www.reddit.com/r/bodyweightfitness/comments/1hk3kp/this_could_help_with_your_muscle_up/,
1359480633.0,81,self.bodyweightfitness,17i71g,Push ups till failure for muscle growth?,97,16,50,http://www.reddit.com/r/bodyweightfitness/comments/17i71g/push_ups_till_failure_for_muscle_growth/,"I know just doing tons of pushups straight is just for endurance and won't stimulate muscle growth as much.

So what if I do sets of 8 pushups until I can't do any pushups? I.E. 8, 8, 8, 8, 6, 3, 2, 1, can't do anymore. Will this produce good muscle growth? And applying the same thing to pull ups and other BW exercises, will this work?",,False,,t5_2tf0a,False,,,True,t3_17i71g,http://www.reddit.com/r/bodyweightfitness/comments/17i71g/push_ups_till_failure_for_muscle_growth/,
1363502673.0,79,self.bodyweightfitness,1agcuc,Are burpees effective for increasing strength?,94,15,45,http://www.reddit.com/r/bodyweightfitness/comments/1agcuc/are_burpees_effective_for_increasing_strength/,"I recently started doing the 100 Burpee Challenge two to three times per week. It takes around 25 minutes and I'm absolutely exhausted by the end of the session. I can tell that my body is slightly more defined, but I was wondering if they're effective for strength building too. It seems like    a full on cardio exercise to me.",,False,,t5_2tf0a,False,,,True,t3_1agcuc,http://www.reddit.com/r/bodyweightfitness/comments/1agcuc/are_burpees_effective_for_increasing_strength/,
1358051886.0,79,self.bodyweightfitness,16h5kq,Saw this and immediately thought to x-post here (from /r/gifs),96,17,17,http://www.reddit.com/r/bodyweightfitness/comments/16h5kq/saw_this_and_immediately_thought_to_xpost_here/,[Awesome](http://d22zlbw5ff7yk5.cloudfront.net/images/stash-1-50b9357208073.gif),,False,,t5_2tf0a,False,,,True,t3_16h5kq,http://www.reddit.com/r/bodyweightfitness/comments/16h5kq/saw_this_and_immediately_thought_to_xpost_here/,
1342398406.0,79,powerathletesmag.com,wm849,Good article on learning the pistol.,89,10,7,http://www.reddit.com/r/bodyweightfitness/comments/wm849/good_article_on_learning_the_pistol/,,,False,,t5_2tf0a,False,,,False,t3_wm849,http://www.powerathletesmag.com/pages/pistols.htm,
1375190195.0,79,self.bodyweightfitness,1jch1j,L-Sit for Beginner,87,8,17,http://www.reddit.com/r/bodyweightfitness/comments/1jch1j/lsit_for_beginner/,"Long time lurker, first time poster.  This would be a Moronic Monday question, but I was inspired to post from something I read on the subreddit today.

Bottom Line Up Front question:  What should a beginner do to work on the L-sit progression if that is the current weakpoint in the bodyweight training scheme?

Background:  Been reading /r/fitness and /r/bodyweightfitness for a while and I've been working on the beginner progressions.  I purchased Overcoming Gravity and it mentioned to focus on the weak areas of progression, which for me is the L-sit progression.  I've been working on the tuck L-sit (and purchased parallel bars), but it's tough going so far.

My main sport has always been soccer and my center of gravity is pretty low (I am fantastic at limbo, btw) and I have decent leg muscle but not much upper body muscle.  A post I read today said that early on, the L-sit isn't ""skill"" training but ""strength"" training.  It's tough for me to pull my legs up into the tuck.  I assume that this is a core strength issue.

Current routine: (Set x Rep/Hold)  
Wall Handstands 3x35sec  
L-sit Practice: 60 seconds  
Push-Ups (Approaching Diamond) 3x4  
Bent Knee Table Horizontal Rows 3x8  
Pull Ups 3x(2 + 2 neg for 3 sec)  
Ab Wheel Roll-Out from Knees 3x8  
Standing Squats (No weight to practice form) 3x8  


TL;DR  Currently weak and L-sits aren't skill, but strength training.  What should I be doing?

Thanks again for everything I've been able to glean so far.  : D   My confidence in doing strength training has greatly improved through this community.",,False,,t5_2tf0a,False,,,True,t3_1jch1j,http://www.reddit.com/r/bodyweightfitness/comments/1jch1j/lsit_for_beginner/,
1370014011.0,77,self.bodyweightfitness,1fepe6,The Handstand tutorial that helped me the most (so far),88,11,3,http://www.reddit.com/r/bodyweightfitness/comments/1fepe6/the_handstand_tutorial_that_helped_me_the_most_so/,"[This Video](http://youtu.be/Lz7a6eOb4Hs) Was the most beneficial to me in my hanstand progress. 

Specifically the stretches for overhead flexibility because my extension was pretty rough. Keeping the shoulders depressed is another cue that greatly enhanced my hand balancing. 

When I posted my [Hand Balancing progress](http://www.reddit.com/r/bodyweightfitness/comments/1eelm0/first_post_6_months_of_hand_balancing_and_some/) I couldn't find this video when people were asking for what videos helped me the most. Well, I found it again and wanted to share. ",,False,,t5_2tf0a,False,,,True,t3_1fepe6,http://www.reddit.com/r/bodyweightfitness/comments/1fepe6/the_handstand_tutorial_that_helped_me_the_most_so/,
1357041220.0,75,self.bodyweightfitness,15rpiv,/r/Bodyweightfitness Bestof 2012 Results,85,10,13,http://www.reddit.com/r/bodyweightfitness/comments/15rpiv/rbodyweightfitness_bestof_2012_results/,"* **Best Overall Post**: [/u/Pethia](http://www.reddit.com/user/Pethia) for [this post](http://www.reddit.com/r/bodyweightfitness/comments/15bou5/exercise_cheatsheet_for_the_basic_beginner_routine/c7l3osw).
* **Best Personal Video**: [/u/Noumenale](http://www.reddit.com/user/Noumenale) for [performing 17 handstand clap pushups on video](http://www.reddit.com/r/bodyweightfitness/comments/1540il/anyone_else_doing_handstand_clap_pushups_for_reps/)
* **Most Creative Equipment Use**: Unfortunately there were no nominations in this category.
* **Best Form**: Again, no nominations.
* **Wildcard**: [/u/Eshlow](http://www.reddit.com/user/eshlow) for "" being fucking awesome and taking to time to help/comment on almost every question post I've seen since I came to this sub.""

The winners of each category will each receive a month of Reddit Gold. However, there were two categories without any winners. What should we do with these?  
One option is to give them to the runner's up on other categories. Another is to give them to two very helpful members from the past year.  
Post in the comments below to tell us what you think!",,False,,t5_2tf0a,False,,,True,t3_15rpiv,http://www.reddit.com/r/bodyweightfitness/comments/15rpiv/rbodyweightfitness_bestof_2012_results/,moderator
1355522658.0,77,fastcodesign.com,14v4xq,Incredible concept gym designed entirely with on the principles of body weight fitness.,88,11,8,http://www.reddit.com/r/bodyweightfitness/comments/14v4xq/incredible_concept_gym_designed_entirely_with_on/,,,False,,t5_2tf0a,False,,,False,t3_14v4xq,http://www.fastcodesign.com/1671427/a-design-firm-rethinks-the-entire-gym-experience,
1339445040.0,78,self.bodyweightfitness,uwnqw,"Simple way to get that elusive, first pull up (or increase the number up pullups past your range of motion failure point)",82,4,16,http://www.reddit.com/r/bodyweightfitness/comments/uwnqw/simple_way_to_get_that_elusive_first_pull_up_or/,"Howdy--former gymnastics coach here! I've noticed a few threads where people are describing their difficulty getting that elusive, first pull up or increasing their number of pullups past the range of motion failure point. The simplest way my colleagues and I used to train people to overcome this was to substitute three ""pulldowns"" whenever a pullup was called for in their workout.

This consists of leaping (or using a chair) to the achievement point of a well executed pullup, i.e. where your chin has cleared the bar, and then slowly letting yourself down to full extension over a three count. Repeat that a total of three times,  and your body will have put out a similar level of exertion as one, actual pullup. Plus, it's easy to increase the difficulty: just lengthen the duration of your count (e.g. five seconds versus three) or reps (e.g  five versus three ""pulldowns"" substituted for one pullup).

Other than simplicity, the biggest advantage of this approach is that it preserves the range of motion of a pullup, which is the skill you want to acquire in the first place, right? I used this approach when I first started using simplefit nearly a year ago after having fallen so far out of shape that I could only do two, good pullups in a row. My personal best is now twenty-three pullups with solid form.

Enjoy!",,False,,t5_2tf0a,1339462609.0,,,True,t3_uwnqw,http://www.reddit.com/r/bodyweightfitness/comments/uwnqw/simple_way_to_get_that_elusive_first_pull_up_or/,
1337172312.0,75,i.imgur.com,tpv2y,My new best friends/sworn enemies.,84,9,60,http://www.reddit.com/r/bodyweightfitness/comments/tpv2y/my_new_best_friendssworn_enemies/,,,False,,t5_2tf0a,False,,,False,t3_tpv2y,http://i.imgur.com/ZfCdA.jpg,
1376423422.0,76,self.bodyweightfitness,1kascs,Check out our new subreddit devoted to fitness videos and online/youtube streaming workouts.,96,20,4,http://www.reddit.com/r/bodyweightfitness/comments/1kascs/check_out_our_new_subreddit_devoted_to_fitness/,"/r/fitnessonline

This is a new subreddit started recently that is devoted to fitness videos as well as online streaming and youtube workout videos.  Since a lot of videos rely on body weight exercises, I thought a lot of folks here would be game for this sub!  

Here is an example of a fitness video that relies almost entirely on body weight exercises (especially plank): http://www.horizontalconditioning.com/shop/club.php

There are streaming videos already posted on there with body weight exercises, with more to come!

link: http://www.reddit.com/r/fitnessonline/",,False,,t5_2tf0a,False,,,True,t3_1kascs,http://www.reddit.com/r/bodyweightfitness/comments/1kascs/check_out_our_new_subreddit_devoted_to_fitness/,
1369067210.0,74,self.bodyweightfitness,1ep9h6,Advanced daily training routine - what the... O_o,92,18,19,http://www.reddit.com/r/bodyweightfitness/comments/1ep9h6/advanced_daily_training_routine_what_the_o_o/,"Honestly, how long would it take me (total beginner) to [be able to do this?](http://www.youtube.com/watch?v=ZY8X4-EcN8I)",,False,,t5_2tf0a,False,,,True,t3_1ep9h6,http://www.reddit.com/r/bodyweightfitness/comments/1ep9h6/advanced_daily_training_routine_what_the_o_o/,
1367842297.0,78,self.bodyweightfitness,1dsdin,As bodybuilder who is transitioning to body weight exercises...,91,13,4,http://www.reddit.com/r/bodyweightfitness/comments/1dsdin/as_bodybuilder_who_is_transitioning_to_body/,"Tuck front lever? That can't be too hard. I mean I've worked out for 5 years already...

[How it really was](http://media.tumblr.com/tumblr_md1qiarxn61qduen9o1_400.gif)

Glad to be part of the community!

Did my first mobility session today (molding mobility). feels good meng.",,False,,t5_2tf0a,False,,,True,t3_1dsdin,http://www.reddit.com/r/bodyweightfitness/comments/1dsdin/as_bodybuilder_who_is_transitioning_to_body/,
1352831865.0,77,youtube.com,134uc4,My friends brother after a year under Ido Portal. ,90,13,41,http://www.reddit.com/r/bodyweightfitness/comments/134uc4/my_friends_brother_after_a_year_under_ido_portal/,,,False,,t5_2tf0a,False,,,False,t3_134uc4,http://www.youtube.com/watch?v=pXCdYL7LO6E,
1374427336.0,73,self.bodyweightfitness,1irb67,Can someone give me an actual reason the 7 minute workout is not recommended?,102,29,79,http://www.reddit.com/r/bodyweightfitness/comments/1irb67/can_someone_give_me_an_actual_reason_the_7_minute/,"From the FAQ, """"Scientific"" 7-minute workout

This will get you sweating and improve your conditioning a bit, but other than that it won't do you much good. We don't recommend this. At all.""

It uses a lot of the same exercises that I see throughout this sub. Planks, squats, lunges, 2 different push ups and so on. Why is this not recommended? 

Like, for me, I go through it twice and and covered in sweat at the end and I can feel all my muscles have been worked. Clearly it wont get you buff but I dont see how this workout wouldnt help someone tone up some and increase endurance. Say I were to go through it twice a day, once in the morning and once in the evening. Am I to believe this wouldnt improve my strength?

I just dont understand why it gets bashed. What would you add to it to make it a better workout? 

Go through it twice at about 85-90 percent and see how much you feel it. ",,False,,t5_2tf0a,False,,,True,t3_1irb67,http://www.reddit.com/r/bodyweightfitness/comments/1irb67/can_someone_give_me_an_actual_reason_the_7_minute/,
1374240036.0,74,self.bodyweightfitness,1imnwe,Just discovered this Sub,101,27,18,http://www.reddit.com/r/bodyweightfitness/comments/1imnwe/just_discovered_this_sub/,"Came here from a random link and have been reading for a few hours now. (I'm on mobile so no sidebar, but looking forward to checking out your FAQ!) 

You guys rock. Seriously. Everything I've read has been so incredibly supportive and knowledgeable. As I read the threads on this sub I get a real honest sense of compassion and mutual respect for one another. That's all I've been looking for. (and it's definitely one of the things I've missed about my old climbing group). 

I've subbed and can't wait to get involved, contribute and learn. 

For myself, I'm a 33 yr old former indoor Rock Climber who used to be a healthy 28 year old. I spent years building up to climbing 5-10s and 5-11s at 210lbs (I'm 5'11"") but then I got injured, lost my climbing group and my gym closed - pretty much in that order. :S

I went through about four/five years of heavy sedentary living (got married, had a kid) and just recently - as in a few months ago - got sick and tired of getting winded climbing a single flight of stairs. My weight topped out at 242lbs. I joined /r/p90x and just completed that last month (on my second go-round now) and have gotten back down to 218 but I've been officially bitten by the fitness bug. 

I've also been experimenting with bodyweight training through a book called Convict Conditioning and my pushups and squats are progressing nicely. 

But after looking around here I can see just how intro all that is. A good start, but I get the sense that this place will definitely help take me further. 

Haven't quite decided what my end goal is yet, I can feel like I'm on the cusp of getting back to where I was at 28... So I guess my goal is to see how far I can push it and how long I can maintain it. Ideally I'd like to be an 'in amazing shape' 90 year old. 

Anyways, I wanted to pop on by, introduce myself and... Hell yeah, let's get started :D

Cheers!
Brandon",,False,,t5_2tf0a,False,,,True,t3_1imnwe,http://www.reddit.com/r/bodyweightfitness/comments/1imnwe/just_discovered_this_sub/,
1372088119.0,70,self.bodyweightfitness,1gz1t8,"""Warrior"" training quote/workout that has bugged me...",86,16,44,http://www.reddit.com/r/bodyweightfitness/comments/1gz1t8/warrior_training_quoteworkout_that_has_bugged_me/,"This quote regarding the training process for Tom Hardy from ""Warrior"" has always made me think. 

“Throughout the day you need to send constant signals to your body, so that it adapts in the direction you point it in. It’s better to do 10 press-ups every hour than 100 in a single burst. If you do things often enough, your body adapts for the task you set it, and you evolve.”

What is the general thought consensus about this among the group? I tried this type of training for a bit when I worked from home last year. Every hour or 2 I'd knock out push ups and pull ups and things rather than do a solid workout in the evening. It seemed like I was pumped for most of the day rather than feel like I was putting on more muscle. 
I'm just curious about what you guys think...",,False,,t5_2tf0a,False,,,True,t3_1gz1t8,http://www.reddit.com/r/bodyweightfitness/comments/1gz1t8/warrior_training_quoteworkout_that_has_bugged_me/,
1366025941.0,72,self.bodyweightfitness,1cdtr0,Moronic Monday,84,12,279,http://www.reddit.com/r/bodyweightfitness/comments/1cdtr0/moronic_monday/,"Welcome to Moronic Monday, the weekly stupid questions thread. Have a ""dumb"" question and afraid to ask it? This is the thread is for you.

#**Rules:**

* As always, read the [**FAQ**](http://www.reddit.com/r/bodyweightfitness/wiki/faq) before posting

* No rude or condescending comments, any comments of this nature will be removed.

* If your question was not answered in last week's post (*sorry*), feel free to ask it again.
",,False,,t5_2tf0a,False,,,True,t3_1cdtr0,http://www.reddit.com/r/bodyweightfitness/comments/1cdtr0/moronic_monday/,
1365789524.0,74,self.bodyweightfitness,1c7x4e,Is this considered weakness or is it just a special case because I'm heavy?,87,13,33,http://www.reddit.com/r/bodyweightfitness/comments/1c7x4e/is_this_considered_weakness_or_is_it_just_a/,"I am a big guy, 178 cm (5' 10"") but I weigh 120 kg (260 lbs), down from 150 kg (330 lbs).
100% of my weight loss so far, I attribute to me following a strict diet for 4 months.

Now that I'm in, relatively, better shape I've been looking to start building muscle and generally getting stronger. Weird thing happened though, when I started doing push-ups I realized that I can only do ONE set of 5 reps. I went down for another set, but I couldn't push back up again so I held bottom position for about 5 seconds then gave out. 

I got into push up position later and put my arms on a balance to see how much exactly I'm pushing and it pointed to 220 pounds. Now I know this includes the weight of my arms, so it isn't exactly accurate. But give or take, I'm pushing about 200 pounds. 

So my question is basically the title. And if I'm just super weak, then how do I get stronger if I can hardly do 1 set of 5? I was intending to follow the beginner routine posted in the FAQs. Seeing it's not exactly attainable at my level is there a ""baby"" routine? haha!!",,False,,t5_2tf0a,False,,,True,t3_1c7x4e,http://www.reddit.com/r/bodyweightfitness/comments/1c7x4e/is_this_considered_weakness_or_is_it_just_a/,
1361214784.0,74,self.bodyweightfitness,18rlf1,Moronic Mondays: weekly stupid questions thread,90,16,219,http://www.reddit.com/r/bodyweightfitness/comments/18rlf1/moronic_mondays_weekly_stupid_questions_thread/,"Welcome to Moronic Monday, the weekly stupid questions thread. Have a ""dumb"" question and afraid to ask it? This is the thread is for you.

#**Rules:**

* As always, read the [FAQ](http://www.reddit.com/r/bodyweightfitness/wiki/faq) before posting

* No condescending comments or being a dick, any comments of this nature will be removed.

____________________

*This is a ""pilot post."" Your reaction to this thread will determine whether or not I keep doing this every week.*",,False,,t5_2tf0a,False,,,True,t3_18rlf1,http://www.reddit.com/r/bodyweightfitness/comments/18rlf1/moronic_mondays_weekly_stupid_questions_thread/,
1356218076.0,74,self.bodyweightfitness,15au6p,Overcoming Gravity digital edition,91,17,35,http://www.reddit.com/r/bodyweightfitness/comments/15au6p/overcoming_gravity_digital_edition/,"Overcoming Gravity the digital edition is finally here.

http://shop.eatmoveimprove.com/

Notes and plans:

1. It is a fully searchable, digital PDF that can be loaded on an eReader (Nook, Kindle, Kobo, etc.), iPad, Tablet or viewed on the computer. It has no digital copyright protection and is a non-encrypted, fully commentable, bookmarkable, copy/pasteable PDF for $49.95. The only thing disabled is page extraction. An excel version of the Overcoming Gravity charts is also provided. The main file is approximately 100 MB, and the excel 28 KB. Any future changes or corrections are provided at no cost.

2. For those who have previously purchased the book, PM me a picture of your book and I'll shoot you the coupon code for 25% off.

3. Coupon code ""holidaycheer"" without the quotations is a available until January 31st for $5 off. Coupons are not stackable from what I'm aware.

4. Overcoming Gravity 2nd edition is planned for late 2013/early 2014 tentatively. OG digital edition was my priority project right now, so I'm just about to start constructing and editing materials for OG2. Feel free to give me any suggestions or comments.


**edit**... since some people asked:

These are the proposed changes for OG, subject to more changes if there are more good ideas that I can easily implement:

1. all new and more detailed illustrations (3d model) for the nuances of each movement
2. professional editing, layout, copyedits, etc. 
3. Content wise I'm going to revise recommendations and make more newbie friendly including:
4. separate beginner/intermediate/advanced type sections + programming options so newbies don't get thrown everything at once 
5. more detail on programming according to other activities/sports and for those who are busy and have very little workout time 
6. revisions/additions to the charts, and exercise technique including scapular positioning
7. more talk on specific mobility/flexibility details and programming that 
8. cleaning up misunderstandings such as skill work, making prilepin tables easier to use, etc
9. SOME legs options (although not true progressions) but it should give many people ideas of how they can train with the legs at home if they don't have access to a barbell.
10. my personal general strength recommendations for progressions to use
11. cheaper price (through cleaning up page count and eliminating specific injury info as it's clear that most people don't use it -- mobility/flexibility will still be there)

If you've read Starting Strength (1st and 2nd edition) it will hopefully be like that where the 2nd edition can stand along for at least half a decade before any revisions are made. 

Hope that helps.",,False,,t5_2tf0a,1356282157.0,,,True,t3_15au6p,http://www.reddit.com/r/bodyweightfitness/comments/15au6p/overcoming_gravity_digital_edition/,
1349901503.0,74,goo.gl,119rsl,"Started making a map of ""fitness playgrounds"" in NYC (only three that I know so far). Anybody interested in helping out?",87,13,26,http://www.reddit.com/r/bodyweightfitness/comments/119rsl/started_making_a_map_of_fitness_playgrounds_in/,,,False,,t5_2tf0a,False,,,False,t3_119rsl,http://goo.gl/maps/1Xc9Z,
1373660422.0,72,self.bodyweightfitness,1i6d0h,New Round starting on /r/90daysgoal,88,16,15,http://www.reddit.com/r/bodyweightfitness/comments/1i6d0h/new_round_starting_on_r90daysgoal/,"Almost two and a half years ago, a group of Redditors decided to change their lives at /r/90daysgoal. We just wrapped up Round 10!

With ten successful rounds under our (much) smaller belts, we’re excited to start Round 11 and we’re hoping others will join in.

**What 90days is and what it isn’t**

This isn’t a set diet or exercise routine. This isn’t a competition with prizes (check out /r/BTFC for that). This is a group of people working together to better themselves. Whether you want to change a lot or a little, gain muscle or lose weight, everyone is welcome. More than anything else, this group will provide you with a place to talk to other people about health and fitness in a completely open and friendly environment. No question is too basic here.

**What’s the format?**

Every morning there's a Daily Goal thread where you can post your goals, ask questions, or read through other people’s updates. There's a weekly check-in thread every Monday and several themed posts (Runners, Fitocracy challenges, Students, Women Losing Weight) throughout the week to keep us all on track.

If you'd like to join us for the next round, stop by and tell us about yourself and your goals in the [official introduction thread](http://www.reddit.com/r/90daysgoal/comments/1i0967/mod_official_introduction_thread_for_round_11/). Round 11 will officially begin on Monday, July 15th. On Day 1 there will be a signup form to fill out so that we can keep track of group statistics. Group and individual progress will be posted at the end of each month using a display name based on your age, gender, height, and weight (we'll describe how to decipher it all later).

**What are these sprints I keep hearing about?**

You'll see the word ""sprints"" thrown around quite a lot.  Don't worry, we're not going to force anyone to go sprinting.  Sprints are what we do to make it easier to stick to the whole 90 days!  We've split the 90 days into 3 sprints, each one 30 days long plus a 5 day rest period in between.  Why did we do this?  Well, we found out that more people stuck around if they could focus on their goals for shorter periods of time and then have a short rest before resuming.  When you set your goals, you can not only set goals for the entire 90 days, but also for each sprint!

**What's the schedule?**

Sprint 1: July 15 - August 13

Recovery: August 14 - August 18

Sprint 2: August 19 - September 17

Recovery: September 18 - September 22

Sprint 3: September 23 - October 22

TLDR; If you’re interested, subscribe to /r/90daysgoal. Day 1 is July 15th. There will be informational posts throughout the first couple weeks to get everyone started toward their goals. We'll have a progress/recovery week at the end of each month. The final day will be October 22nd. I hope we’ll all have something to celebrate in three months!",,False,,t5_2tf0a,False,,,True,t3_1i6d0h,http://www.reddit.com/r/bodyweightfitness/comments/1i6d0h/new_round_starting_on_r90daysgoal/,
1351349655.0,72,youtube.com,126a17,Who said women can't bodyweight strength train effectively?,98,26,22,http://www.reddit.com/r/bodyweightfitness/comments/126a17/who_said_women_cant_bodyweight_strength_train/,,,False,,t5_2tf0a,False,,,False,t3_126a17,http://www.youtube.com/watch?v=DjI4BoUCwOE&feature=plcp,
1350531637.0,71,youtube.com,11o6n7,Russians Doing A Suicidal Workout - Death Wish On A Bridge,90,19,19,http://www.reddit.com/r/bodyweightfitness/comments/11o6n7/russians_doing_a_suicidal_workout_death_wish_on_a/,,,False,,t5_2tf0a,False,,,False,t3_11o6n7,http://www.youtube.com/watch?v=d3seqA-_Hxg,
1371227088.0,75,self.bodyweightfitness,1gcgrn,28-Day Handstand Challenge Results,90,15,48,http://www.reddit.com/r/bodyweightfitness/comments/1gcgrn/28day_handstand_challenge_results/,"A month ago I put forward another [28-Handstand Challenge] (http://www.eatmoveimprove.com/2013/05/28-day-handstand-challenge/?utm_source=challenge-post&utm_medium=reddit&utm_campaign=28-Day+Challenge+Followup+-+BWFitness) challenge up here.  The original post is here: http://redd.it/1e8rbe - and just requires *only 5 minutes a day* of handstand practice.

When I made the [original post](http://redd.it/1e8rbe), a few people asked if there would be an update on the progress people made with the challenge.

I have kept in touch with a lot of people who signed up for the challenge and have some of their results for you below. *Thousands* of people signed up and I still get signups every day, so this obviously isn't a survey of **everyone** who took the challenge.

I hope it gives motivation to people who couldn't see it through or still have handstands on their goals list, but haven't started training.

**Real names withheld for obvious reasons**

------------------

/u/antap got away from the wall, and took a video [shown here](http://www.reddit.com/r/Fitness/comments/1g0lxn/for_those_of_you_on_the_28_day_handstand/).

------------------

*""Did my 10 minutes a day, and finished my first 28 days yesterday. I saw a lot of improvement.""* - /u/JizzPocket

------------------

*""This 45 year old is holding a wall facing handstand for 25-30 seconds in 2 days! Thanks for this. Biggest strength involvement is hand walking closer to the wall while moving feet up! I am taking the 28 day challenge!""* - S

------------------

*""I'm really glad I ended up taking part in this, only missed 1 day in the last 28. I started off being able to hold a handstand against the wall for like 30 seconds on day 1 and have now improved to being able to hold it for 2 minutes and I have added handstand pushups against the wall to my push day workout.""* - AR

------------------

*""Haven't really been following the program other than the idea to do it every day. I can kick up into about a 5-10 second free handstand now though.""* - AJ *(This guy didn't follow any other advice aside from just being consistent.. amazing)*

------------------

*""I can do 40 sec to a minute with my hands about 8-12 in from the wall.  It starting to get a little scary as I lamely attempt to do free standing.  And I think panicy so I'm not pulling up the intestinal fortitude to kick far enough away, or I kick to far.  But either way it is a lot of fun!  I've also been bad about doing it everyday.  But I'm making a conscious effort to put it before my workout in the place for skill work.""* - RB

------------------

*""I'm up to a 50 second handstand, but I'm about 12 inches from the wall. Trying to move closer. It's tough to do more than 20 seconds after the first handstand.""* - J

------------------

*""8-10 seconds free hand-stands, 175# 6ft""* - SM

------------------

*""I just started the program - on Day 3 - and I'm surprised by the fact that I can already hold myself up there for almost the full minute without a break! I never thought to walk up the wall backwards so thanks for posting that tip with your original 28-day program.""* -/u/porkburp

------------------

*""Signed up for the course out of sheer curiosity and ended up doing 1 min 10 sec hold right of the bat (utilizing the four fixes to form as well)""* - /u/elfenlied

------------------

*"" I can clearly state, that you got me upside down, for the first time in many many years :)""* -/u/hexlibris

------------------

*"" Been doing the program and can hold for 2.5 mins against the wall, and did count of 10 (not seconds) free standing (not against the wall in any way) today..""* -/u/hefoxed

------------------

*""It's like you read my mind, ignored all the horrible things and then brought me exactly what I need.""* -/u/peabish

------------------

Hopefully people who put the challenge off, fell off the wagon, or never started can find this motivating enough to take the challenge and build the habit.  

The challenge just requires 5 minutes a day of handstand practice, so there's no reason to put it off.  Everyone has 5 minutes somewhere in there day to train the handstand!


**Links for reference:**

**[28-Handstand Challenge] (http://www.eatmoveimprove.com/2013/05/28-day-handstand-challenge/?utm_source=challenge-post&utm_medium=reddit&utm_campaign=28-Day+Challenge+Followup+-+BWFitness)**

**[Original Thread](http://www.reddit.com/r/Fitness/comments/1e8rbe/28day_handstand_challenge/).**


",,False,,t5_2tf0a,False,,,True,t3_1gcgrn,http://www.reddit.com/r/bodyweightfitness/comments/1gcgrn/28day_handstand_challenge_results/,
1375108189.0,73,self.bodyweightfitness,1ja00g,"Spreadsheet users, care to share your workout log creations?",88,15,21,http://www.reddit.com/r/bodyweightfitness/comments/1ja00g/spreadsheet_users_care_to_share_your_workout_log/,"I know some of you like using spreadsheets for your exercise log. I'm curious to see how you lay out your logs, particularly for bodyweight exercises. I have one for my weightlifting with each column getting its own exercise which works well because everything is so linear, you have one column for deadlifts and you fill in the bar weight forever. But with bodyweight your exercises are changing exercise progressions, hand/grip positions, going for time, going for reps, etc, so there are some differences in data entry. So I'm curious to see some example layouts for bodyweight focused exercise logs. ",,False,,t5_2tf0a,False,,,True,t3_1ja00g,http://www.reddit.com/r/bodyweightfitness/comments/1ja00g/spreadsheet_users_care_to_share_your_workout_log/,
1371055786.0,74,self.bodyweightfitness,1g7ed8,5 Bodyweight Exercises to Strengthen Your Shoulders,89,15,14,http://www.reddit.com/r/bodyweightfitness/comments/1g7ed8/5_bodyweight_exercises_to_strengthen_your/,"[5 Bodyweight Exercises to Strengthen Your Shoulders](http://www.stack.com/2013/06/11/bodyweight-shoulder-exercises/)

The five:

1. HSPUs
2. Pike Pushups
3. Push-Back Push-Ups
4. Reverse Burpees
5. YTL Circuit",,False,,t5_2tf0a,False,,,True,t3_1g7ed8,http://www.reddit.com/r/bodyweightfitness/comments/1g7ed8/5_bodyweight_exercises_to_strengthen_your/,
1369447296.0,73,self.bodyweightfitness,1f0bhb,L-sit press v-sit with 12kg and V-sit Press handstand to V-sit with 6 kg in ankle,84,11,14,http://www.reddit.com/r/bodyweightfitness/comments/1f0bhb/lsit_press_vsit_with_12kg_and_vsit_press/,"Hey Guys;

I hope your enjoy;

http://www.youtube.com/watch?v=2sd59yKhkBA

",,False,,t5_2tf0a,False,,,True,t3_1f0bhb,http://www.reddit.com/r/bodyweightfitness/comments/1f0bhb/lsit_press_vsit_with_12kg_and_vsit_press/,
1363005789.0,72,self.bodyweightfitness,1a2ukb,Moronic Mondays,81,9,195,http://www.reddit.com/r/bodyweightfitness/comments/1a2ukb/moronic_mondays/,"Welcome to Moronic Monday, the weekly stupid questions thread. Have a ""dumb"" question and afraid to ask it? This is the thread is for you.

#**Rules:**

* As always, read the [FAQ](http://www.reddit.com/r/bodyweightfitness/wiki/faq) before posting

* No rude or condescending comments, any comments of this nature will be removed.

* If your question was not answered in last week's post (*sorry*), feel free to ask it again",,False,,t5_2tf0a,False,,,True,t3_1a2ukb,http://www.reddit.com/r/bodyweightfitness/comments/1a2ukb/moronic_mondays/,
1359062851.0,75,self.bodyweightfitness,177oy1,"Some guys training bodyweight are huge, and some guys are not as big but they are just as strong. How does this work?",88,13,63,http://www.reddit.com/r/bodyweightfitness/comments/177oy1/some_guys_training_bodyweight_are_huge_and_some/,"I'm assuming that at a higher level strength base, they're both eating a lot and progressing similarly


For example, take Gregor from AllThingsGym. Strong guy, good amount of muscle but not huge by any means. 

Then Daniel from FitnesFAQs. Strong guy, big guy. 

[**Photo example, Gregor on the left**](http://img593.imageshack.us/img593/108/gregfaq.jpg)

Both have been training for years with exclusively bodyweight. How come their hypertrophy is so different size wise? Is the first physique what we can expect, or is the second one more fitting? Or is it just genetics?",,False,,t5_2tf0a,False,,,True,t3_177oy1,http://www.reddit.com/r/bodyweightfitness/comments/177oy1/some_guys_training_bodyweight_are_huge_and_some/,
1358277551.0,69,self.bodyweightfitness,16mtp9,The Cambered Hand Position,83,14,9,http://www.reddit.com/r/bodyweightfitness/comments/16mtp9/the_cambered_hand_position/,"This came up in a thread recently, so I figured more people need to know about it.

[This article](http://shongrosse.com/2011/08/the-cambered-hand-push-up/) describes the position with regard to pushups. But it's also the optimal hand form for a handstand.",,False,,t5_2tf0a,False,,,True,t3_16mtp9,http://www.reddit.com/r/bodyweightfitness/comments/16mtp9/the_cambered_hand_position/,
1356201451.0,68,self.bodyweightfitness,15afnt,Best of 2012's /r/BodyweightFitness Contest,82,14,12,http://www.reddit.com/r/bodyweightfitness/comments/15afnt/best_of_2012s_rbodyweightfitness_contest/,"Hey everyone!  
2012 has been an awesome year for /r/BodyweightFitness. We've gone from just over 6000 unique pageviews per day in January to a whopping 60000 in November! All year people have been seriously contributing to the subreddit, providing awesome content that has allowed /r/BodyweightFitness to grow so much in so little time. The moderators would like to thank you all for being such awesome subscribers.

Now, we would like to reward you all as well, but unfortunately we do not possess the resources. However, we are able to award **5 times [Reddit Gold](http://www.reddit.com/gold/about)**.  
That's why we will hold a contest, in which you, the subscribers, nominate and vote on the best posts/comments or users of 2012. In case a post is nominated and wins it's category, the user that has made that post will get the prize. The five categories are as follows:  

* **Best Overall Post**: the most awesome post on /r/BodyweightFitness in 2012
* **Best Personal Video**: who posted the best video they had made themselves? This can be a form check, an exercise demonstration, whatever. The video has to be personal. Posting the 'best of calisthenics 2012'-video we see every day doesn't count.
* **Most Creative Equipment Use**: Who made the best use of equipment? Again, personal entries only. They don't have to be videos, pictures or text is fine too.
* **Best Form**: interpret this how you will: ""best"" form, or actual best form.
* **Wildcard**: this can be anything. You simply nominate a post or a user and state your reason why. For instance, this can be ""I nominate *161803398874989* for *being the biggest douchebag of 2012*"", but also ""I nominate *Phrakture* for *performing the best backflip of 2012*"".

Nominating will go as follows: reply to this thread (use the comment box at the top), stating:  
I nominate *username* for *category*, or I nominate *post* for *category*. Any and all contributions made during 2012 are allowed.  
In case you're nominating a post or comment, please provide a link to the actual post or comment itself. Also **PLEASE CHECK THE THREAD BEFORE POSTING A NOMINATION**. We will remove any duplicates.

Voting will go like this: If you think a nomination should win the category, simply upvote the post! We've enabled 'contest mode' on this thread, which means you can't see how your nomination is doing. Don't worry about that, the votes are still counted fairly.

The contest will end at the start of 2013, which is 1 January, 0:00 GMT. This is december 31st 7:00 pm in EST, december 31st 4:00 pm in PST and january 1st 11:00 am in whatever Sydney's timezone is called. If my calculations are correct, that is.  

In case you want to ask a question, drop me a PM or sent a message to the moderators. We will remove any replies to the top-level that aren't a nomination. If you have something to say about a nomination, please reply to the particular nomination.

Let the voting begin!

*tl;dr: this isn't even half the length the FAQ is, you lazy bum, and you're supposed to have read that too.*",,False,,t5_2tf0a,1356207630.0,,,True,t3_15afnt,http://www.reddit.com/r/bodyweightfitness/comments/15afnt/best_of_2012s_rbodyweightfitness_contest/,moderator
1352403210.0,71,youtube.com,12ve6u,crosspost /r/dance,80,9,22,http://www.reddit.com/r/bodyweightfitness/comments/12ve6u/crosspost_rdance/,,,False,,t5_2tf0a,False,,,False,t3_12ve6u,http://www.youtube.com/watch_popup?v=cWIhXzZT8dE&vq=largeS,
1344952689.0,71,youtu.be,y7akt,[Handbalancing] Thursday Morning Cubes,74,3,15,http://www.reddit.com/r/bodyweightfitness/comments/y7akt/handbalancing_thursday_morning_cubes/,,,False,,t5_2tf0a,False,,,False,t3_y7akt,http://youtu.be/5pmd6NRJ7jI,
1374708468.0,70,self.bodyweightfitness,1izouf,The 'Complete Reddit BW Fitness Routine w/ Video Links' seems to need some updating,79,9,11,http://www.reddit.com/r/bodyweightfitness/comments/1izouf/the_complete_reddit_bw_fitness_routine_w_video/,"Some of the links are not working. 

For instance, the 'wrist mobility exercises' link in W1 isn't working, and a few videos linked to in W2 (all but one, in fact) have been removed. There might be more, I'm not sure.

http://bodyweightfitness.routinemorning.com/

Edit: And I can't seem to find it in the FAQ. I don't know why it links to the plain pictures instead of the interactive one.",,False,,t5_2tf0a,False,,,True,t3_1izouf,http://www.reddit.com/r/bodyweightfitness/comments/1izouf/the_complete_reddit_bw_fitness_routine_w_video/,
1339948010.0,70,youtube.com,v6in0,Yoga as a bodyweight exercise,84,14,17,http://www.reddit.com/r/bodyweightfitness/comments/v6in0/yoga_as_a_bodyweight_exercise/,,,False,,t5_2tf0a,False,,,False,t3_v6in0,http://www.youtube.com/watch?v=loszrEZvS_k&feature=plcp,
1364745897.0,72,self.bodyweightfitness,1bd2bk,"Can't do even 1 pullup, suggested progression?",83,11,73,http://www.reddit.com/r/bodyweightfitness/comments/1bd2bk/cant_do_even_1_pullup_suggested_progression/,"I'm interested in body weight fitness. However a lot of the progressions I'm reading imply that the person can do 1 jumping pullup etc. I can't do that yet. 

Background: I've been working out seriously for about 5 years, I mostly run, but also like to do weights. I would say I gain muscle and strength easily. 

I'm a medium/stronger female, I can lift about 50 pounds with my arms with ease in work, using my core to support it, do 20-30 half pushups with difficulty, and can squat close to bodyweight. I can easily do mountain climbing stuff, but find I use my core a lot. I can lift the squat bar over my head, but it is very difficult to hold.  Lsits can't be done yet for extended periods.  I have a lot of trouble with proper form for pushups because my chest, by virtue of being female, will hit the ground a solid 5 inches before the rest of me. I can do a handstand if I start against a wall first. And no, I'm not that busty and I do wear a supportive bra. Is that OK form for a woman? Are there any ways to get better form? 

What would be a good progression for someone with much less upper body strength than the ones I'm seeing show? 

**EDIT**: Thanks for the tips everyone! ",,False,,t5_2tf0a,1364771419.0,,,True,t3_1bd2bk,http://www.reddit.com/r/bodyweightfitness/comments/1bd2bk/cant_do_even_1_pullup_suggested_progression/,
1364062734.0,66,self.bodyweightfitness,1avbqs,What are some good lower back strengthening exercises?,79,13,34,http://www.reddit.com/r/bodyweightfitness/comments/1avbqs/what_are_some_good_lower_back_strengthening/,"I'm far from being focused on just one muscle group (can't even do all the basic exercises yet) but my brother was looking at some of my routine planning over my shoulder and had this question. I've been looking around and haven't found the answer in the FAQ.

What are some good exercises for strengthening the lower back muscles?",,False,,t5_2tf0a,False,,,True,t3_1avbqs,http://www.reddit.com/r/bodyweightfitness/comments/1avbqs/what_are_some_good_lower_back_strengthening/,
1354651766.0,71,youtube.com,14a131,Kit Laughlin's/Coach Sommer's hand and wrist sequence,76,5,14,http://www.reddit.com/r/bodyweightfitness/comments/14a131/kit_laughlinscoach_sommers_hand_and_wrist_sequence/,,,False,,t5_2tf0a,False,,,False,t3_14a131,http://www.youtube.com/watch?v=GmMfW2kCkeE,
1336920467.0,72,3.bp.blogspot.com,tkzlq,Is this genuine,81,9,20,http://www.reddit.com/r/bodyweightfitness/comments/tkzlq/is_this_genuine/,,,False,,t5_2tf0a,False,,,False,t3_tkzlq,http://3.bp.blogspot.com/-v-rVY92MEM8/TfFEKRKzBkI/AAAAAAAADG4/rqPuCuTyh98/s1600/monkisometrics.jpg,
1375589441.0,70,self.bodyweightfitness,1jnx8w,What i came up with to be able to do Rows,91,21,32,http://www.reddit.com/r/bodyweightfitness/comments/1jnx8w/what_i_came_up_with_to_be_able_to_do_rows/,"1) i bought an iron gym

2) i bought rope from home depot (made sure it can hold my weight!)

3) i bought handles that would normally go with resistance bands

4) slide rope through handles make a big sturdy knot

5) wrap around handles of iron gym to desired height

http://i.imgur.com/7MaEWaj.jpg

EDIT:

[The Handles](http://www.sportsauthority.com/product/index.jsp?productId=13234950)",,False,,t5_2tf0a,1375626056.0,,,True,t3_1jnx8w,http://www.reddit.com/r/bodyweightfitness/comments/1jnx8w/what_i_came_up_with_to_be_able_to_do_rows/,
1375452503.0,68,self.bodyweightfitness,1jkbqp,Finally Learned the Muscle-up on Rings!,86,18,6,http://www.reddit.com/r/bodyweightfitness/comments/1jkbqp/finally_learned_the_muscleup_on_rings/,"After watching the video of Ty O-g posted in [this thread](http://www.reddit.com/r/bodyweightfitness/comments/1jfjgw/musclemania_champ_ty_og_takes_on_gymnast_training/), I was eager to get up on the rings and give it a go.  I've been taking gymnastics classes once a week for about 5 weeks and had very little success before with the muscle up.

This time, I walked in, greeted my coach, said I was gonna try a muscle-up and BAM!  First try I got it.  Made sure to keep my hands to my chest and focus on my form rather than muscling through it and suddenly it was a no brainer.  I cranked out 19 more over the next hour and a half.  Felt amazing.  Coach was impressed.

Getting to watch someone as they learn how to do it themselves felt like a big help.  If you haven't seen the video, give it a look!",,False,,t5_2tf0a,False,,,True,t3_1jkbqp,http://www.reddit.com/r/bodyweightfitness/comments/1jkbqp/finally_learned_the_muscleup_on_rings/,
1374486659.0,68,self.bodyweightfitness,1isxm6,Moronic Monday,85,17,286,http://www.reddit.com/r/bodyweightfitness/comments/1isxm6/moronic_monday/,"Welcome to Moronic Monday, your weekly stupid questions thread. Have a dumb question and afraid to ask it? This is the thread is for you.


**Rules**:

* As always, **read the [FAQ](http://www.reddit.com/r/bodyweightfitness/wiki/faq) before posting.**
* **If you have an exercise or progression question, check the progressions wiki on the sidebar before posting.**
* No rude or condescending comments, any comments of this nature will be removed.
* If your question was not answered in last week's post, feel free to ask it again.

Enjoy!",,False,,t5_2tf0a,False,,,True,t3_1isxm6,http://www.reddit.com/r/bodyweightfitness/comments/1isxm6/moronic_monday/,
1371037128.0,68,self.bodyweightfitness,1g6ucl,No leg exercises - just running,83,15,74,http://www.reddit.com/r/bodyweightfitness/comments/1g6ucl/no_leg_exercises_just_running/,"I just started on the beginner's bodyweight routine listed on the FAQ.

Am I setting myself up for disaster by not doing leg exercises, but instead running 3 days a week? My run routines are usually several sprints with walking in-between, totaling up to 20-30 minutes. (So in other words, I'm not shooting for long distance or marathon running)

My goal is to not end up being lopsided or top-heavy. If I keep running without any other leg exercises, will my upper body end up being far stronger than my lower body?",,False,,t5_2tf0a,False,,,True,t3_1g6ucl,http://www.reddit.com/r/bodyweightfitness/comments/1g6ucl/no_leg_exercises_just_running/,
1345812549.0,67,youtube.com,yr1qh,Who here does their pullups with a hollow body as shown in this video?,77,10,26,http://www.reddit.com/r/bodyweightfitness/comments/yr1qh/who_here_does_their_pullups_with_a_hollow_body_as/,,,False,,t5_2tf0a,False,,,False,t3_yr1qh,http://www.youtube.com/watch?v=l3wPsaR1fPE&feature=player_embedded,
1376276579.0,66,self.bodyweightfitness,1k6ln9,Moronic Monday,92,26,284,http://www.reddit.com/r/bodyweightfitness/comments/1k6ln9/moronic_monday/,"Welcome to Moronic Monday, your weekly stupid questions thread. Have a dumb question and afraid to ask it? This is the thread is for you.

#**Rules:**

* As always, **read the [**FAQ**](http://www.reddit.com/r/bodyweightfitness/wiki/faq) before posting.**

* **If you have an exercise or progression question, check the progressions wiki on the sidebar before posting.**

* No rude or condescending comments, any comments of this nature will be removed.

* If your question was not answered in last week's post, feel free to ask it again.


Who's the dumbass who is downvoting every comment in this thread?",,False,,t5_2tf0a,1376358654.0,,,True,t3_1k6ln9,http://www.reddit.com/r/bodyweightfitness/comments/1k6ln9/moronic_monday/,
1373325132.0,68,self.bodyweightfitness,1hwb4n,Downward Facing Tree aka the Handstand [xpost from /r/yoga],72,4,9,http://www.reddit.com/r/bodyweightfitness/comments/1hwb4n/downward_facing_tree_aka_the_handstand_xpost_from/,"I thought [this post](http://www.reddit.com/r/yoga/comments/1hvgxp/asana_of_the_week_downward_facing_tree_aka/) was neat - it's the /r/yoga ""Asana of the Week"" and contains a nice [infographic](http://i.imgur.com/YBkNMm6.png) for the yoga handstand.",,False,,t5_2tf0a,False,,,True,t3_1hwb4n,http://www.reddit.com/r/bodyweightfitness/comments/1hwb4n/downward_facing_tree_aka_the_handstand_xpost_from/,
1369640790.0,67,self.bodyweightfitness,1f4lmm,Progress Update: Beginner after 13 weeks,77,10,21,http://www.reddit.com/r/bodyweightfitness/comments/1f4lmm/progress_update_beginner_after_13_weeks/,"I'm not sure if progress updates are encouraged, but I really wanted to share. I began in late February as a beginner with some general fitness. Now 13 weeks later I can see a big improvement and I have reached quite of few of my goals.

Here was my first strength workout:

* 3x4 negative pullups

* 3x4 dips

* 3x7 rows

* 3x8 pushups

* 3x12 squats


And, here was my last workout to end week 13:

* 3 x 7 PPPU (hands near belly button)

* 3 x 7/7/8 rows (one foot at height of bar, the other tucked in)

* 3 x 1 HeSPU + 5 neg 

* 3 x 7/7/8 pullups + 3 negatives

* 3 x 5 pistol squats

My progress on pullups, going from none to 3 sets of 7/7/8, is what I am most excited about. I've also gone from not being able to lift myself in a tuck L-sit to almost being able to hold an L-sit for 5 to 10 seconds (my legs are still not completely straight). My main goals now are to get to 3 x 5 of HeSPU and to be able to do 3 sets of tuck front lever rows. Soon, I hope to buy some rings.

I want to give thanks to those helping out and giving advice here!


edit: As requested, [here](http://imgur.com/a/PeyC3) are some progress pics.",,False,,t5_2tf0a,1369660174.0,,,True,t3_1f4lmm,http://www.reddit.com/r/bodyweightfitness/comments/1f4lmm/progress_update_beginner_after_13_weeks/,
1368106646.0,71,self.bodyweightfitness,1e001c,New York Times Science Based Workout - What Do You Guys Think?,78,7,66,http://www.reddit.com/r/bodyweightfitness/comments/1e001c/new_york_times_science_based_workout_what_do_you/,"Link: http://well.blogs.nytimes.com/2013/05/09/the-scientific-7-minute-workout/

New York Times presents 12 exercises that only use body weight, chair, and a wall to complete a workout in seven minutes. And those seven minutes result in 'molecular changes comparable to several hours of bike riding'.

What's your take on this? I've been raised on the school of doing repetitions, and working out for longer periods of time to achieve results. Being done in seven minutes seems like 'one simple trick that doctors don't want you to know about'. Thoughts?",,False,,t5_2tf0a,False,,,True,t3_1e001c,http://www.reddit.com/r/bodyweightfitness/comments/1e001c/new_york_times_science_based_workout_what_do_you/,
1356272218.0,69,self.bodyweightfitness,15brax,"How does one do 'reps' of a skill excercise like L-sit, handstand, planche work, etc...",89,20,25,http://www.reddit.com/r/bodyweightfitness/comments/15brax/how_does_one_do_reps_of_a_skill_excercise_like/,"I'm having trouble figuring out how to train for skill work like L-Sits and handstands. Is it a matter of holding position for a certain amount of time? For instance, hold in L-Sit position for 10 seconds. Thanks!",,False,,t5_2tf0a,False,,,True,t3_15brax,http://www.reddit.com/r/bodyweightfitness/comments/15brax/how_does_one_do_reps_of_a_skill_excercise_like/,
1356094770.0,66,youtube.com,1583wp,"In reply to the 70 year old, here is a 52 y.o. doing 4 iron cross pullouts in L-sit",86,20,4,http://www.reddit.com/r/bodyweightfitness/comments/1583wp/in_reply_to_the_70_year_old_here_is_a_52_yo_doing/,,,False,,t5_2tf0a,False,,,False,t3_1583wp,https://www.youtube.com/watch?v=BrCyCNPKgU4,
1372652991.0,69,self.bodyweightfitness,1heoif,Moronic Monday,84,15,267,http://www.reddit.com/r/bodyweightfitness/comments/1heoif/moronic_monday/,"Welcome to Moronic Monday, your weekly stupid questions thread. Have a dumb question and afraid to ask it? This is the thread is for you.

[usually this thread is green, but apperantly I fucked something up in the CSS yesterday, so it's normal until I get around to fixing it]

#**Rules:**

* As always, **read the [**FAQ**](http://www.reddit.com/r/bodyweightfitness/wiki/faq) before posting.**

* **If you have an exercise or progression question, check the progressions wiki on the sidebar before posting.**

* No rude or condescending comments, any comments of this nature will be removed.

* If your question was not answered in last week's post, feel free to ask it again.

* Please upvote so everyone can see this.

* If you're here to answer questions, click [here](http://www.reddit.com/r/bodyweightfitness/comments/1heoif/moronic_monday/?sort=new) to sort comments by ""new.""",,False,,t5_2tf0a,1372653384.0,,,True,t3_1heoif,http://www.reddit.com/r/bodyweightfitness/comments/1heoif/moronic_monday/,
1366749318.0,66,self.bodyweightfitness,1cykmk,One of the best form maltese on rings I have ever seen from a non gymnast,81,15,28,http://www.reddit.com/r/bodyweightfitness/comments/1cykmk/one_of_the_best_form_maltese_on_rings_i_have_ever/,"https://www.facebook.com/photo.php?v=10200741981533196&set=vb.188543874537883&type=2&theater

THIS GUY IS INSANE strong",,False,,t5_2tf0a,1366755273.0,,,True,t3_1cykmk,http://www.reddit.com/r/bodyweightfitness/comments/1cykmk/one_of_the_best_form_maltese_on_rings_i_have_ever/,
1364275168.0,66,self.bodyweightfitness,1b0xzo,"Made a tumblr for the best bodyweight vids, check it out and submit yours!",77,11,6,http://www.reddit.com/r/bodyweightfitness/comments/1b0xzo/made_a_tumblr_for_the_best_bodyweight_vids_check/,"FitGlobe: 
http://fitglobe.org/

Send me your vids from the link at the bottom left of the page, I wanna make it the video capital of bodyweight!

P.S. My Youtube:
www.youtube.com/hovhannes",,False,,t5_2tf0a,False,,,True,t3_1b0xzo,http://www.reddit.com/r/bodyweightfitness/comments/1b0xzo/made_a_tumblr_for_the_best_bodyweight_vids_check/,
1358781785.0,66,self.bodyweightfitness,16zoz6,Do you really need a jumprope to do a jumprope warmup? Why can't you just mime the movement without actually using a jumprope?,86,20,55,http://www.reddit.com/r/bodyweightfitness/comments/16zoz6/do_you_really_need_a_jumprope_to_do_a_jumprope/,"Plus, then you don't have to constantly stop and start over if you mess up.",,False,,t5_2tf0a,False,,,True,t3_16zoz6,http://www.reddit.com/r/bodyweightfitness/comments/16zoz6/do_you_really_need_a_jumprope_to_do_a_jumprope/,
1373637716.0,64,self.bodyweightfitness,1i5ihd,Nice graphic for core exercises. Displays musclular challenge vs. spinal compression forces.,83,19,21,http://www.reddit.com/r/bodyweightfitness/comments/1i5ihd/nice_graphic_for_core_exercises_displays/,"Thought this could help people looking for ab/core ideas who may also be worried about spine health.  If this is inapporpriate or anything, please delete.

Edit: From Stuart McGill's study ""Low back loads over a variety of abdominal exercises: searching for the safest abdominal challenge.""

Edit 2: Took out link here, as it was crap.  See comments for study + graphic.

Edit 3: ok, last time.   http://i.imgur.com/RiSo5Oy.jpg",,False,,t5_2tf0a,1373641339.0,,,True,t3_1i5ihd,http://www.reddit.com/r/bodyweightfitness/comments/1i5ihd/nice_graphic_for_core_exercises_displays/,
1371625994.0,65,self.bodyweightfitness,1gn4cn,"In response to the standing at work, I sit at work. What can I do?",82,17,32,http://www.reddit.com/r/bodyweightfitness/comments/1gn4cn/in_response_to_the_standing_at_work_i_sit_at_work/,"What exercises could I do? [These monk isometrics are pretty good](http://www.infohow.org/wp-content/uploads/2013/01/Monk-Isometrics-A.jpg) but is there anything else?

[Here's the second one](http://www.infohow.org/wp-content/uploads/2013/01/Monk-Isometrics-B.jpg)",,False,,t5_2tf0a,False,,,True,t3_1gn4cn,http://www.reddit.com/r/bodyweightfitness/comments/1gn4cn/in_response_to_the_standing_at_work_i_sit_at_work/,
1365421115.0,66,self.bodyweightfitness,1bwts7,Moronic Monday,75,9,346,http://www.reddit.com/r/bodyweightfitness/comments/1bwts7/moronic_monday/,"Welcome to Moronic Monday, the weekly stupid questions thread. Have a ""dumb"" question and afraid to ask it? This is the thread is for you.

#**Rules:**

* As always, read the [**FAQ**](http://www.reddit.com/r/bodyweightfitness/wiki/faq) before posting

* No rude or condescending comments, any comments of this nature will be removed.

* If your question was not answered in last week's post (*sorry*), feel free to ask it again.
",,False,,t5_2tf0a,False,,,True,t3_1bwts7,http://www.reddit.com/r/bodyweightfitness/comments/1bwts7/moronic_monday/,
1365378015.0,66,self.bodyweightfitness,1bvs4w,Fantastic Compendium of Bodyweight Exercise Progressions (Global Bodyweight Training - YouTube Channel),76,10,16,http://www.reddit.com/r/bodyweightfitness/comments/1bvs4w/fantastic_compendium_of_bodyweight_exercise/,"* http://www.youtube.com/user/gbodyweighttraining/featured (Pay attention to the sidebar on the right)

I just stumbled upon this YouTube channel while looking up some random exercise and I am extremely impressed with the quality of information that this channel contains. The exercises are explained in simple terms, split up step by step, safety precautions are presented, and more advanced progressions are also introduced in order of difficulty. There are some very interesting progressions here that I had never been exposed to before. I'm in heaven :)

I'm hoping that some of you will enjoy the information on this channel as much as I am. I am learning so many new things and I'm pretty excited to incorporate these new progressions into my routine. Now that the weather is so nice I will be working out with the weights and bodyweight in my basement, but also going to a park that has a lot of nice equipment so I can enjoy the wonderful spring weather while being gawked at by people who should probably be doing less staring and more exercising :P. The progressions I am learning from this channel are really going to help me get the most out of my park training sessions.",,False,,t5_2tf0a,False,,,True,t3_1bvs4w,http://www.reddit.com/r/bodyweightfitness/comments/1bvs4w/fantastic_compendium_of_bodyweight_exercise/,
1358620124.0,65,self.bodyweightfitness,16vwde,"Train anywhere? is that anywhere you have a set of bars, grips or a large knowledge of complex exercises?",84,19,50,http://www.reddit.com/r/bodyweightfitness/comments/16vwde/train_anywhere_is_that_anywhere_you_have_a_set_of/,"i know its probably my fault for expecting to be able to pick up a routine really really quick, but my gym was closed due to snow today, and i figured i had a couple of hours and I have always wanted to give a quick body weight routine a go. so I came on here and looked for a real quick beginner workout or something that didn't include a pull up bar or grips or anything and really struggled, i found myself researching for over an hour and still didn't have anything that I could just have a go at without some decent previous experience. 
If anybody has any ideas would be a great help to me.",,False,,t5_2tf0a,False,,,True,t3_16vwde,http://www.reddit.com/r/bodyweightfitness/comments/16vwde/train_anywhere_is_that_anywhere_you_have_a_set_of/,
1357539708.0,62,self.bodyweightfitness,163v93,My climbing partner's epic front lever and one of my eventual goals!,73,11,12,http://www.reddit.com/r/bodyweightfitness/comments/163v93/my_climbing_partners_epic_front_lever_and_one_of/,http://www.youtube.com/watch?v=Ljz8KLW3f-0,,False,,t5_2tf0a,False,,,True,t3_163v93,http://www.reddit.com/r/bodyweightfitness/comments/163v93/my_climbing_partners_epic_front_lever_and_one_of/,
1353238146.0,65,youtube.com,13e8si,Watching Ninja Warrior gives me motivation to train and is super fun to watch. The strength these people have are amazing!,80,15,12,http://www.reddit.com/r/bodyweightfitness/comments/13e8si/watching_ninja_warrior_gives_me_motivation_to/,,,False,,t5_2tf0a,False,,,False,t3_13e8si,http://www.youtube.com/watch?v=3thsBPAc20g,
1350410305.0,66,self.bodyweightfitness,11kx8m,18 year old student looking to start with body weight fitness,78,12,49,http://www.reddit.com/r/bodyweightfitness/comments/11kx8m/18_year_old_student_looking_to_start_with_body/,"Being a student, I've spent the best part of 7 years sitting around doing nothing, and now I've decided to get in shape, but I have no money for a gym subscription. I've read the faq, but due to 7 years of doing jack shit and eating noodles I've got no strength to do even the bare bones exercises. Can anyone drop me some tips on how to get started from next to no experience in any form of fitness training?",,False,,t5_2tf0a,False,,,True,t3_11kx8m,http://www.reddit.com/r/bodyweightfitness/comments/11kx8m/18_year_old_student_looking_to_start_with_body/,
1332235968.0,67,youtube.com,r4vp2,"Flipping, Gymnastics, and some heavy ass weights",75,8,10,http://www.reddit.com/r/bodyweightfitness/comments/r4vp2/flipping_gymnastics_and_some_heavy_ass_weights/,,,False,,t5_2tf0a,False,,,False,t3_r4vp2,http://www.youtube.com/watch?v=SU35zFzv3jM&feature=plcp&context=C4baf0c9VDvjVQa1PpcFNa2Bq0LBHiW_Jp_qWSq6ca6zNMyNMH_S8%3D,
1368034050.0,63,self.bodyweightfitness,1dxybi,Bodyweight subreddit needs a app,103,40,37,http://www.reddit.com/r/bodyweightfitness/comments/1dxybi/bodyweight_subreddit_needs_a_app/,"I would do this myself but I am still learning how to program apps for smartphones. 

It would be great if someone could take the Bodyweight FAQ and consolidate it all into a smartphone app. 

You tell the app your goals, your current weight, height, etc and it will pick out what you need to do. Tells you how many sets, how many reps and how many times a week you need to workout. 

I wish there was an app that could do this with only bodyweight. I have a Android smartphone by the way.",,False,,t5_2tf0a,False,,,True,t3_1dxybi,http://www.reddit.com/r/bodyweightfitness/comments/1dxybi/bodyweight_subreddit_needs_a_app/,
1366903944.0,63,self.bodyweightfitness,1d363o,Anyone do LeanGains with Bodyweight fitness?,68,5,19,http://www.reddit.com/r/bodyweightfitness/comments/1d363o/anyone_do_leangains_with_bodyweight_fitness/,"I can't deny the success I see from guys on LeanGains, but I prefer the 'you are your own gym' mentality and freedom to explore movements and exercise anywhere, as opposed to *having* to do a certain number of lifts of one particular weight. Anyone here do LG?",,False,,t5_2tf0a,False,,,True,t3_1d363o,http://www.reddit.com/r/bodyweightfitness/comments/1d363o/anyone_do_leangains_with_bodyweight_fitness/,
1363047219.0,64,self.bodyweightfitness,1a468j,How long did it take you to learn to do a free standing handstand?,74,10,33,http://www.reddit.com/r/bodyweightfitness/comments/1a468j/how_long_did_it_take_you_to_learn_to_do_a_free/,For the past month or so I've practiced almost every day; and though my strength is clearly getting better I just can't seem to kick up to one without either over or undershooting it. Was there anything you did that really got everything to click?,,False,,t5_2tf0a,False,,,True,t3_1a468j,http://www.reddit.com/r/bodyweightfitness/comments/1a468j/how_long_did_it_take_you_to_learn_to_do_a_free/,
1343391101.0,63,self.bodyweightfitness,x8s7z,5 Months on Leangains using calisthenics xpost from r/fitness,75,12,18,http://www.reddit.com/r/bodyweightfitness/comments/x8s7z/5_months_on_leangains_using_calisthenics_xpost/,"Followed a -20/+20 leangains diet, starting at around 177, I now weigh 168 at 6'3. I started off doing SS 8 months ago when I was around 190 but I never took progress pics of those, I built up to a 325 squat and a 315 DL before I decided to switch to calisthenics, the movement and incredible strength really allured me. I mainly followed Coach Sommer's book GymnasticBodies and extensive research within the forums along with a little help from /r/bodyweightfitness and implemented squat / DL training once a week. I worked out 5x a week while also doing Brazilian Jiu-Jitsu 3x a week. 

Some feats include:

4s support hold rings turned in ---> 30s support hold RTO

5s lsit tuck --> 45s L-sit on parallettes


3x4 chinups ---> 3x7 30lb chinups

10 second wall hs ---> avg 16s freestanding hs

Full hamstring compression, can do full 3x8 Hanging v-ups on my stall-bar

elbow lever and working on 1 armed elbow lever hand assisted
I do a lot of band stretching for shoulder health along with scapular mobilization with bands all provided by Ido Portal.


You can view the progress pics in an album here
http://imgur.com/a/TIaxs

up-front: http://imgur.com/8Xi94

not after working out: http://imgur.com/OigOR


I have been dealing with a left shoulder problem for the last 4 months so my progress isn't as high as it should be. This is because I can't externally rotate my arm due to fluid in my bicep tendon, this coupled with the nerve impingement I acquired 2 months ago causing me to get shooting pains in awkward elbow positions and I can't even use a pronated grip, this has really staggered my progress. Also was a 1/2 inch away from full splits 4 days ago and got excited deciding to push too hard and stretched out a hamstring muscle in my abductor, my physiotherapist said it'll be 4-8 weeks until it's back to normal, doing a series of exercises to lengthen the process. I break easily. 

My diet consisted of 

WO Days: 3400 calories / 500g carbs / 50g of fat 

Rest days: 2300 / 70g of carbs / 130g of fat 

My eating phase was 2-10 and was pretty strict about the foods I ate, mainly eating lots of chicken and rice and stir-fries along with some leangains meals I have snatched from various websites.

Here's a photo of my garage, where the magic happens. http://imgur.com/JtkDP
",,False,,t5_2tf0a,False,,,True,t3_x8s7z,http://www.reddit.com/r/bodyweightfitness/comments/x8s7z/5_months_on_leangains_using_calisthenics_xpost/,
1331414144.0,67,youtube.com,qqote,Dragon Ball Z Strength,69,2,14,http://www.reddit.com/r/bodyweightfitness/comments/qqote/dragon_ball_z_strength/,,,False,,t5_2tf0a,False,,,False,t3_qqote,http://www.youtube.com/watch?v=qvYNE5cgBkA,
1375693909.0,63,self.bodyweightfitness,1jqbl7,Moronic Monday,76,13,238,http://www.reddit.com/r/bodyweightfitness/comments/1jqbl7/moronic_monday/,"Welcome to Moronic Monday, the weekly stupid questions thread. Have a ""dumb"" question and afraid to ask it? This is the thread is for you.

**RULES:**

* As always, read the [FAQ](http://www.reddit.com/r/bodyweightfitness/wiki/faq) before posting.
* No rude or condescending comments, any comments of this nature will be removed.
* If your question was not answered in last week's post (sorry), feel free to ask it again.

Enjoy!",,False,,t5_2tf0a,False,,,True,t3_1jqbl7,http://www.reddit.com/r/bodyweightfitness/comments/1jqbl7/moronic_monday/,
1373887427.0,62,self.bodyweightfitness,1ic0g7,Moronic Monday,72,10,289,http://www.reddit.com/r/bodyweightfitness/comments/1ic0g7/moronic_monday/,"Welcome to Moronic Monday, your weekly stupid questions thread. Have a dumb question and afraid to ask it? This is the thread is for you.

#**Rules:**

* As always, **read the [**FAQ**](http://www.reddit.com/r/bodyweightfitness/wiki/faq) before posting.**

* **If you have an exercise or progression question, check the progressions wiki on the sidebar before posting.**

* No rude or condescending comments, any comments of this nature will be removed.

* If your question was not answered in last week's post, feel free to ask it again.
",,False,,t5_2tf0a,1373938860.0,,,True,t3_1ic0g7,http://www.reddit.com/r/bodyweightfitness/comments/1ic0g7/moronic_monday/,
1364950720.0,65,self.bodyweightfitness,1bk0ps,Strengthening connective tissue?,72,7,20,http://www.reddit.com/r/bodyweightfitness/comments/1bk0ps/strengthening_connective_tissue/,"I have weak wrists, ankles, and I am worried about my shoulders getting messed up if I progress to farther laches. So my question is how do I strengthen my connective tissue for gymnastic skills?",,False,,t5_2tf0a,False,,,True,t3_1bk0ps,http://www.reddit.com/r/bodyweightfitness/comments/1bk0ps/strengthening_connective_tissue/,
1362795845.0,62,self.bodyweightfitness,19y874,100 Wide Pullups / 200 Pushups in 12:16,76,14,17,http://www.reddit.com/r/bodyweightfitness/comments/19y874/100_wide_pullups_200_pushups_in_1216/,"Strict, legit pulls.  None of the kipping CF bullshit.

http://youtu.be/VjJgB0Qup4M",,False,,t5_2tf0a,False,,,True,t3_19y874,http://www.reddit.com/r/bodyweightfitness/comments/19y874/100_wide_pullups_200_pushups_in_1216/,
1357586564.0,61,self.bodyweightfitness,164uqn,"Holy crap, you all need to see this. Acroyoga.",80,19,34,http://www.reddit.com/r/bodyweightfitness/comments/164uqn/holy_crap_you_all_need_to_see_this_acroyoga/,"So my friend invited me to join her at a yoga class this week, and then offhandedly suggested we train to do acroyoga. Had never heard of it, so I googled and found this (top result, wasn't sleuthing or anything).

http://www.youtube.com/watch?v=nL4kfGpa5E8 [3:41] *mildly nsfw?*

Holy crap. From a male perspective, I was like ""damn, ok I can see that - I used to give my younger nieces [""airplane rides""](http://us.123rf.com/400wm/400/400/leaf/leaf1108/leaf110800305/10393417-playful-mother-giving-daughter-an-airplane-ride-with-arms-and-feet.jpg), so this looks like it's mostly a leveled up version of that for the guy (or rather, the one holding up the other - it seems like it's mostly men on the bottom tho?).

...and then at [1:45](http://www.youtube.com/watch?feature=player_detailpage&v=nL4kfGpa5E8#t=105s) or so... damn.",,False,,t5_2tf0a,False,,,True,t3_164uqn,http://www.reddit.com/r/bodyweightfitness/comments/164uqn/holy_crap_you_all_need_to_see_this_acroyoga/,
1350138274.0,59,self.bodyweightfitness,11exjz,Could we make some sort of chart or image on different exercises recommended for a balanced routine?,68,9,6,http://www.reddit.com/r/bodyweightfitness/comments/11exjz/could_we_make_some_sort_of_chart_or_image_on/," Just an image/chart type of thing showing all the potential exercises one can use for: Vertical pulling, Horizontal pulling, Vertical pushing...etc. We could put the most recommended ones first, good alternatives under those, and maybe a short reason why? 

Of course this is just an idea, but it can really make a difference in how easy it is to make a routine. For example, in the [""How to Construct Your Own Routine""](http://www.eatmoveimprove.com/2010/03/the-fundamentals-of-bodyweight-strength-training/) article it mentions - Do one vertical push upwards...etc. After someone learns how to make a routine, they can look at this chart/image thing and they can easily find and choose which exercises they want to progress with. 

Lack of equipment isn't a good reason to not get started working out when we have variations on techniques, like ring pushups > regular pushup progressions. We don't exactly have to post/link progressions for each exercises, but that would make it even more helpful.

If this has already been made, then tell me please! It could be a great addition to the sidebar. We do have [this](http://www.drillsandskills.com/article/18), but we can definitely do better than that and label exercises for push/pull while having it all condensed into a single image type of thing. We can even add recommended stretching/flexibility techniques along with prehabilitation exercises to work with. After the routine construction article we can sway the trainee towards something like this, making it easier to make a routine and get started right away.

Thoughts?


",,False,,t5_2tf0a,False,,,True,t3_11exjz,http://www.reddit.com/r/bodyweightfitness/comments/11exjz/could_we_make_some_sort_of_chart_or_image_on/,
1341678271.0,60,youtube.com,w6ke1,Steve Cotter is a beast....Jumping pistols,67,7,10,http://www.reddit.com/r/bodyweightfitness/comments/w6ke1/steve_cotter_is_a_beastjumping_pistols/,,,False,,t5_2tf0a,False,,,False,t3_w6ke1,http://www.youtube.com/watch?v=ZmzRysSj2T4,
1331125492.0,61,self.bodyweightfitness,qlo8n,Finally realised how you balance a handstand. Thought I'd share for other people having issues.,68,7,9,http://www.reddit.com/r/bodyweightfitness/comments/qlo8n/finally_realised_how_you_balance_a_handstand/,"For a lot of people this will be unneccessary, but I thought I'd share as I've really struggled to properly balance my handstand and I reckon I might be able to help others in the same position.

Basically I've been doing wall handstands for ages, but I've either been flopping against the wall or flopping back to the floor. If this sounds like you, then hopefully this post might help.

What's helped me today is realising just how important the hands are to the handstand (I know, derp++). Just like you'd balance on the balls of your feet, balancing weight between the toes and the ball, that's exactly how you should do it in a handstand.

The key thing is that the balance should be focussed on the underside of the finger knuckles, before they branch into the fingers - [red stuff here](http://imgur.com/6pnjp). 

A nice way to find that point is to stand up facing a wall, put your palms out towards it, rest the fingertips against it first and then peel downwards towards the heel of your hand. Then flex your hand by first pushing fingertips into the wall, then the finger knuckles, then the heel. This is an exaggerated way to show what you feel happening when balancing in a handstand.

Then, kick into a wall handstand, and before you push your feet away from the wall, try that flexing motion. You should hopefully feel the differentiation of the areas in the hands, even though your balance won't move much since you are propped up against the wall. So, push away with your feet slightly and try to feel how the balance shifts when pushing through different parts of the hand. 

If it works then you should be able to start balancing freely for longer periods. Your hands should also feel pretty hard worked.

I hope this helps someone who's been in the same position as I have.",,False,,t5_2tf0a,False,,,True,t3_qlo8n,http://www.reddit.com/r/bodyweightfitness/comments/qlo8n/finally_realised_how_you_balance_a_handstand/,
1374927026.0,64,self.bodyweightfitness,1j5nqd,5 pull ups every 90 seconds,75,11,16,http://www.reddit.com/r/bodyweightfitness/comments/1j5nqd/5_pull_ups_every_90_seconds/,"I want to increase my reps in pull ups, I normally just do a normal back workout (recon ron pullup program) and then just burn myself out but today I felt good and had the day off from work, I set up a timer on my phone that goes off every 2 minutes and I would do 5 reps and keep doing that till I got to 150 total reps and then I just did some ISO holds on the bar 

I currently weight 196 if that makes any difference and I can do about 7-8 half decent pull ups in 1 go

has anyone ever done anything like this and if so did it increase your total reps? ",,False,,t5_2tf0a,False,,,True,t3_1j5nqd,http://www.reddit.com/r/bodyweightfitness/comments/1j5nqd/5_pull_ups_every_90_seconds/,
1372693796.0,64,self.bodyweightfitness,1hfjjo,Fasting for a month - need advice on how to maintain.,85,21,38,http://www.reddit.com/r/bodyweightfitness/comments/1hfjjo/fasting_for_a_month_need_advice_on_how_to_maintain/,"In just over a week I will fast from approx 3am to 9pm as part of my religion, I regularly go gym but this will have to take a break for the month of fasting. What do you suggest I do to maintain my strength or even increase it? ",,False,,t5_2tf0a,False,,,True,t3_1hfjjo,http://www.reddit.com/r/bodyweightfitness/comments/1hfjjo/fasting_for_a_month_need_advice_on_how_to_maintain/,
1370560750.0,64,self.bodyweightfitness,1ftqwu,My eyes are going to explode,77,13,21,http://www.reddit.com/r/bodyweightfitness/comments/1ftqwu/my_eyes_are_going_to_explode/,"So, I'm doing the begginer routine and so far it's going well... except for the handstand practice.

I dont have problems keeping myself against a wall, but the pressure is unbearable. At first I thought I'd just tough it up and keep going, but I've noticed that after just 5-10 seconds head-down, my eyes become extremely red. I can see every single vein, [like this.](http://upload.wikimedia.org/wikipedia/commons/thumb/f/f1/Pink_eye.jpg/250px-Pink_eye.jpg)

Is this normal? If it's just a feeling I can cope with it, but I'm kinda scared of rupturing a vein or harming myself in any way... ",,False,,t5_2tf0a,False,,,True,t3_1ftqwu,http://www.reddit.com/r/bodyweightfitness/comments/1ftqwu/my_eyes_are_going_to_explode/,
1366990131.0,58,self.bodyweightfitness,1d5pol,"Anyone of the users on here got ""before and after"" type photos? Need motivation.",79,21,69,http://www.reddit.com/r/bodyweightfitness/comments/1d5pol/anyone_of_the_users_on_here_got_before_and_after/,"The exercises and FAQ's are really helpful, I just want to see some progress pics to motivate how some of you may have transformed using only bodyweight exercises. ",,False,,t5_2tf0a,False,,,True,t3_1d5pol,http://www.reddit.com/r/bodyweightfitness/comments/1d5pol/anyone_of_the_users_on_here_got_before_and_after/,
1364237424.0,61,self.bodyweightfitness,1azlz0,Moronic Monday,65,4,214,http://www.reddit.com/r/bodyweightfitness/comments/1azlz0/moronic_monday/,"Alright you know the deal guys, ask any question you want no matter how moronic it may be and we'll answer it free of charge! Be sure to read the FAQ first if you haven't read it before. Any asshole comments will be removed, unless you guys want to make them suffer with a flood of downvotes. Anyway... Fire away!

",,False,,t5_2tf0a,False,,,True,t3_1azlz0,http://www.reddit.com/r/bodyweightfitness/comments/1azlz0/moronic_monday/,
1360274619.0,61,self.bodyweightfitness,183a8k,Shaking while exercising,77,16,36,http://www.reddit.com/r/bodyweightfitness/comments/183a8k/shaking_while_exercising/,"Hey, I was hoping someone might be able to help me get to the bottom of this. I have been doing body weight exercises for a few months and whenever I do certain holds my body starts to shake. I feel like this shouldn't be happening. Does anyone know why this might be happening? and more importantly, how can I make it stop?",,False,,t5_2tf0a,False,,,True,t3_183a8k,http://www.reddit.com/r/bodyweightfitness/comments/183a8k/shaking_while_exercising/,
1356463946.0,63,self.bodyweightfitness,15fjji,beasty disabled man does epic hand stands (repost from r/videos),76,13,8,http://www.reddit.com/r/bodyweightfitness/comments/15fjji/beasty_disabled_man_does_epic_hand_stands_repost/,https://www.youtube.com/watch?v=mz6y7fJR3Lc,,False,,t5_2tf0a,False,,,True,t3_15fjji,http://www.reddit.com/r/bodyweightfitness/comments/15fjji/beasty_disabled_man_does_epic_hand_stands_repost/,
1348794214.0,62,imgur.com,10lfen,Have you done your pullups yet today?!,122,60,52,http://www.reddit.com/r/bodyweightfitness/comments/10lfen/have_you_done_your_pullups_yet_today/,,,False,,t5_2tf0a,False,,,False,t3_10lfen,http://www.imgur.com/Sd3y1.jpeg,
1370275280.0,61,self.bodyweightfitness,1fl5a9,Moronic Monday,79,18,180,http://www.reddit.com/r/bodyweightfitness/comments/1fl5a9/moronic_monday/,"Welcome to Moronic Monday, your weekly stupid questions thread. Have a dumb question and afraid to ask it? This is the thread is for you.

#**Rules:**

* As always, **read the [**FAQ**](http://www.reddit.com/r/bodyweightfitness/wiki/faq) before posting.**

* **If you have an exercise or progression question, check the progressions wiki on the sidebar before posting.**

* No rude or condescending comments, any comments of this nature will be removed.

* If your question was not answered in last week's post, feel free to ask it again.
",,False,,t5_2tf0a,False,,,True,t3_1fl5a9,http://www.reddit.com/r/bodyweightfitness/comments/1fl5a9/moronic_monday/,
1363620382.0,58,self.bodyweightfitness,1aj0ln,Moronic Monday,70,12,216,http://www.reddit.com/r/bodyweightfitness/comments/1aj0ln/moronic_monday/,"Welcome to Moronic Monday, the weekly stupid questions thread. Have a ""dumb"" question and afraid to ask it? This is the thread is for you.

#**Rules:**

* As always, read the [**FAQ**](http://www.reddit.com/r/bodyweightfitness/wiki/faq) before posting

* No rude or condescending comments, any comments of this nature will be removed.

* If your question was not answered in last week's post (*sorry*), feel free to ask it again.",,False,,t5_2tf0a,False,,,True,t3_1aj0ln,http://www.reddit.com/r/bodyweightfitness/comments/1aj0ln/moronic_monday/,
1354558122.0,61,self.bodyweightfitness,147lkv,Clarification: Pull Ups vs Chin Ups,71,10,62,http://www.reddit.com/r/bodyweightfitness/comments/147lkv/clarification_pull_ups_vs_chin_ups/,"My previous thought was that pull ups (palms facing away) worked the lats more than chin ups (palms facing body).  My understanding now is that chin ups activate the lats almost as much as pull ups but chin ups feel easier because they engage more of the bicep.  Is this true?  I can't find a source.

If it is true, why does almost all of the documentation (FAQ, beginner work out, etc.) reference pull ups?  Personally, I just like the way doing a chin up feels compared to a pull up.

Finally, I understand that one should train the exercise that is closer to their goal (pull ups for rock climbing for example).  However, if the goal isn't tied directly to the pulling exercise (goal of dipping 1.5x body weight for example) and the pulling exercise is there just to balance out the pushing, is there a reason to pick pull ups over chin ups?

EDIT: Thanks everyone.  I appreciate all the information.",,False,,t5_2tf0a,1354563235.0,,,True,t3_147lkv,http://www.reddit.com/r/bodyweightfitness/comments/147lkv/clarification_pull_ups_vs_chin_ups/,
1352995780.0,60,lifehacker.com,138t0s,lifehacker article on bodyweight fitness,109,49,27,http://www.reddit.com/r/bodyweightfitness/comments/138t0s/lifehacker_article_on_bodyweight_fitness/,,,False,,t5_2tf0a,False,,,False,t3_138t0s,http://lifehacker.com/5839197/how-to-get-a-full-body-workout-with-nothing-but-your-bodyardio/,
1352895630.0,63,youtube.com,136exz,Ido Portal's Improper Alignment Speech,71,8,41,http://www.reddit.com/r/bodyweightfitness/comments/136exz/ido_portals_improper_alignment_speech/,,,False,,t5_2tf0a,False,,,False,t3_136exz,http://www.youtube.com/watch?v=HHn-Hk8OBSo,
1344985151.0,60,self.bodyweightfitness,y8a52,"Ok  BodyWeightFitters.. I have read the FAQ, and am still freakin' CLUELESS on how to construct a routine. Any help for the (currently) weak and confused?",68,8,75,http://www.reddit.com/r/bodyweightfitness/comments/y8a52/ok_bodyweightfitters_i_have_read_the_faq_and_am/,"I have always been a fan of bodyweight fitness.. **Just to clarify *I should have said this before* I am F/178/5""11**

I used to go on bodyrock.tv all the time, but that is mostly circuit work, which I've read on here isn't quite what I'm looking for (I want strength).

I read the FAQ- right now my goal is do be able to do a proper handstand, and tone up.

I have read all the resources, FAQ, etc.. And I'm still baffled of how to make my own plan. I don't understand what working up to manna is, or planching. 

I have a pull up bar, and rings are something I will get in the future, but not any time soon.

Can anyone help me get into a routine/ know a site that has a program?

**EDIT: Yes I do feel like an idiot for having to make this post, but for the greater good, It needed to be done**

**Thanks so much for the comments, I am going to buy the simple fit app, combine that with the beginner routine in FAQ, and Then I'll post my new plan here to see what you think!**",,False,,t5_2tf0a,1345039462.0,,,True,t3_y8a52,http://www.reddit.com/r/bodyweightfitness/comments/y8a52/ok_bodyweightfitters_i_have_read_the_faq_and_am/,
1375394072.0,61,self.bodyweightfitness,1jiva4,"If you have a sturdy L-shape corner kitchen counter or table, you have a dip bar.",75,14,17,http://www.reddit.com/r/bodyweightfitness/comments/1jiva4/if_you_have_a_sturdy_lshape_corner_kitchen/,"Not sure if this was mentioned in the FAQ, but just an alternative to those who need to do dips. Also works for parallel bar support hold exercise.",,False,,t5_2tf0a,1375394933.0,,,True,t3_1jiva4,http://www.reddit.com/r/bodyweightfitness/comments/1jiva4/if_you_have_a_sturdy_lshape_corner_kitchen/,
1375281256.0,62,self.bodyweightfitness,1jf880,Need help with finding out what to do for exercises. I'm still kind of lost after reading the FAQ.,73,11,18,http://www.reddit.com/r/bodyweightfitness/comments/1jf880/need_help_with_finding_out_what_to_do_for/,"After some evaluation of my life on my part I decided I need to do more for my body. 
Yesterday I did some exercises like 3x15 squats 3x15 push-ups and 3x15 sit-ups (when upright I twist my upper body from left to right, it's something I remembered from when I did martial arts when I was young) plus some exercises related to my knee injury. But after thinking it through I thought that I could be possible that I am doing more harm than good by just doing some exercises so I started checking reddit. 

I prefer bodyweight exercises over weight exercises so I came over here after checking /r/fitness and after reading the FAQ here I'm still completely lost on what to do.

Here is my information

* Age: 21
* Sex: Male
* Height: 185-187 cm
* Weight: 67 kilogram

Goal: Weight gain to at least 75 kilo and overall increase in endurance and strength and maintaining that.

I used to do some exercises when I did some martial arts (Kenpō/kempo) but that was around the time I was 10-12 years old.

I also have a knee injury where I fell on top of knee causing a small tear in the meniscus. Another problem is that because at the hospital they didn't bother to have thorough examination they just put my leg in a cast causing quite a big deterioration in my knee sinews.

So could you guys help me out with finding out what to do?

EDIT: What should I do about cardio?

",,False,,t5_2tf0a,1375304720.0,,,True,t3_1jf880,http://www.reddit.com/r/bodyweightfitness/comments/1jf880/need_help_with_finding_out_what_to_do_for/,
1365521655.0,60,self.bodyweightfitness,1bzsnf,Wrist stretches and conditioning exercises,66,6,24,http://www.reddit.com/r/bodyweightfitness/comments/1bzsnf/wrist_stretches_and_conditioning_exercises/,"https://www.youtube.com/watch?v=HU5UCh_E6Ns

Good video that covers wrist stretches and 2 pushup variants for strength",,False,,t5_2tf0a,False,,,True,t3_1bzsnf,http://www.reddit.com/r/bodyweightfitness/comments/1bzsnf/wrist_stretches_and_conditioning_exercises/,
1353480527.0,59,self.bodyweightfitness,13k00l,"Made DIY rings for $15. Hands down, most intense full-upper-body contraction I've ever felt. If you're not using rings, you're missing out. Can anyone recommend progressions? ",67,8,11,http://www.reddit.com/r/bodyweightfitness/comments/13k00l/made_diy_rings_for_15_hands_down_most_intense/,"Followed the DIY rings post and made them, using ratcheting tiedown straps and electrical PVC conduit elbows. Best BW fitness tool in existence. Now I need to know how best to proceed. 

I found eshlow's OG progression spreadsheet somewhere, but I'm afraid I have quite a bit of trouble understanding exactly what to do. Perhaps the book would make it much more clear. 

Plus, I'm kinda weak. I can hold a bar-hang, both hands, for 4x 1min. Standard pullups, about 10RM, maybe only 5 or 6 if wide-grip. Strict pushups, about 16-18RM. Managed a shaky ring support for about 45sec. Core and flexibility are somewhat stronger points, I can L-sit for probably 30sec. Probably would be longer but arms weaken and make me lose balance. 

Based on these figures, what should I focus on with the rings? Thanks for any help you can offer. 

EDIT: link I used. My cost was a bit more than his because I bought ratcheting straps to make it easier to exactly match the height of the two rings. 
http://www.reddit.com/r/bodyweightfitness/comments/x0ff4/diy_exercise_rings_picturestutorial_or_how_i_made/",,False,,t5_2tf0a,1353513506.0,,,True,t3_13k00l,http://www.reddit.com/r/bodyweightfitness/comments/13k00l/made_diy_rings_for_15_hands_down_most_intense/,
1351477684.0,60,youtube.com,1294kd,One finger (in a bottle) handstand. Yep.,72,12,9,http://www.reddit.com/r/bodyweightfitness/comments/1294kd/one_finger_in_a_bottle_handstand_yep/,,,False,,t5_2tf0a,False,,,False,t3_1294kd,http://www.youtube.com/watch?feature=player_detailpage&v=Vs6eI1z6c_8#t=236s,
1342501019.0,62,youtube.com,woq1e,"Incredible Demonstration of body weight fitness (whole video is great, but particularly 2:20)",67,5,8,http://www.reddit.com/r/bodyweightfitness/comments/woq1e/incredible_demonstration_of_body_weight_fitness/,,,False,,t5_2tf0a,False,,,False,t3_woq1e,http://www.youtube.com/watch?v=Ly1SSSyns-s,
1372050140.0,60,self.bodyweightfitness,1gy968,Moronic Monday,65,5,202,http://www.reddit.com/r/bodyweightfitness/comments/1gy968/moronic_monday/,"[I actually remembered this time]

Welcome to Moronic Monday, your weekly stupid questions thread. Have a dumb question and afraid to ask it? This is the thread is for you.

#**Rules:**

* As always, **read the [**FAQ**](http://www.reddit.com/r/bodyweightfitness/wiki/faq) before posting.**

* **If you have an exercise or progression question, check the progressions wiki on the sidebar before posting.**

* No rude or condescending comments, any comments of this nature will be removed.

* If your question was not answered in last week's post, feel free to ask it again.

* Upvote this so everyone can see it!
",,False,,t5_2tf0a,False,,,True,t3_1gy968,http://www.reddit.com/r/bodyweightfitness/comments/1gy968/moronic_monday/,
1370488331.0,58,self.bodyweightfitness,1frmyf,It starts TONIGHT.,99,41,35,http://www.reddit.com/r/bodyweightfitness/comments/1frmyf/it_starts_tonight/,"Edit 2: I know some of you were wanting pictures, but I can't seem to make Imgur obey. It will have to wait until I get my desktop working in the a.m.

Edit: minor spelling

Many irrelevant edits later


And it should for you. Let me 

I started out at 15 as a fat kid. Developed depression, my eating habits went to complete shit, became lazy, and my body definitely showed the results. I'm now 18, 40 pounds of fat lighter and sporting peccs (PECCS!) this is a huge accomplishment for me. 

So I'm not here to barrage about getting into shape.. You totally should, by the way.. I'm here to talk about finding a routine. You see, I have no method to getting into shape. I just ran my my ass off and did a lot of pushups. And it worked. I'll upload pics later if anyone cares. But as a user to this sub pointed out to me, you can't randomly do exercises forever. It's great to get the ball rolling, but if you want to stay in shape, you've got to find a routine and stick with it. Otherwise, you'll just get your happy ass right back out of shape again. 

So tonight, I'm starting the routine in the FAQ. Win or lose, I'm doing it. TONIGHT. I will update in six weeks.. A huge thank you for all the helpful tips and motivation you have provided this kid.

Picture time! Here's one of me at me 16 after I had already started making a small amount of progress http://imgur.com/tAhsi3N

And here is a picture from last night http://imgur.com/i8cYSfq

This is all I have managed to upload.. As I said previously, Imgur's not making efforts to be my friend here lately. ",,False,,t5_2tf0a,1370560336.0,,,True,t3_1frmyf,http://www.reddit.com/r/bodyweightfitness/comments/1frmyf/it_starts_tonight/,
1359589274.0,58,self.bodyweightfitness,17ldrc,Anyone have suggestions for a full body routine that could be done in about 20-30 minutes before work?,74,16,39,http://www.reddit.com/r/bodyweightfitness/comments/17ldrc/anyone_have_suggestions_for_a_full_body_routine/,"I am trying to find something that would be fairly quick to do to get my heart up and include a full body workout in the mornings. Some weeks I have a very busy work schedule and can't make it into the gym as much as I would like, so a quick/intense routine to do in the AM at home (no real equipment) before going in would be awesome. Thanks for any suggestions!
",,False,,t5_2tf0a,1359590700.0,,,True,t3_17ldrc,http://www.reddit.com/r/bodyweightfitness/comments/17ldrc/anyone_have_suggestions_for_a_full_body_routine/,
1358802595.0,59,self.bodyweightfitness,170ex3,Did any of you actually follow through with this hypertrophy workout?,73,14,17,http://www.reddit.com/r/bodyweightfitness/comments/170ex3/did_any_of_you_actually_follow_through_with_this/,"A few months ago I saw someone post in this sub about a 3 week hypertrophy gig. [Link.](http://www.t-nation.com/free_online_article/most_recent/big_back_big_chest_real_fast) Did anyone here actually go through with it? If so, what results did you see? I started it but ended up pulling a muscle in my back at the end of the first week due to poor form, so I gave up on it.",,False,,t5_2tf0a,False,,,True,t3_170ex3,http://www.reddit.com/r/bodyweightfitness/comments/170ex3/did_any_of_you_actually_follow_through_with_this/,
1348534445.0,59,dragondoor.com,10f9ef,The One Arm Chinning Guide,71,12,10,http://www.reddit.com/r/bodyweightfitness/comments/10f9ef/the_one_arm_chinning_guide/,,,False,,t5_2tf0a,False,,,False,t3_10f9ef,http://www.dragondoor.com/articles/the-one-arm-chinning-guide/default.aspx,
1370716825.0,58,self.bodyweightfitness,1fxsc0,Exercises to train explosiveness of legs?,71,13,29,http://www.reddit.com/r/bodyweightfitness/comments/1fxsc0/exercises_to_train_explosiveness_of_legs/,On my run the other day I saw a ledge that had the perfect height to just to jumps on top of it. I did 10 and kept going and wondered: what are those exercises called when you jump up? What are some routines you fokls could suggest? Looking forward to your answers! ,,False,,t5_2tf0a,False,,,True,t3_1fxsc0,http://www.reddit.com/r/bodyweightfitness/comments/1fxsc0/exercises_to_train_explosiveness_of_legs/,
1365838525.0,58,self.bodyweightfitness,1c9cz2,Just want to say a big thank you.,67,9,3,http://www.reddit.com/r/bodyweightfitness/comments/1c9cz2/just_want_to_say_a_big_thank_you/,"I have been lurking here for 4 months now and have gained a lot of knowledge and enthusiasm. I am 43. An ex heavy smoker and drinker. From never waking up without a hangover and not being able to do any pull ups and only 3 press ups I have slowly and patiently trained through body weight fitness to 6 full ROM pull ups, 6 x 10 standard press ups, 20 L sit and 2 min wall handstand. 
Thank you for your advice and help through this great sub Reddit. My body has changed but more importantly my attitude to life has. 
If I have one tip to share it would be patience and moderation with proper rest are really important. Oh and eat good too!",,False,,t5_2tf0a,False,,,True,t3_1c9cz2,http://www.reddit.com/r/bodyweightfitness/comments/1c9cz2/just_want_to_say_a_big_thank_you/,
1362167744.0,56,self.bodyweightfitness,19hbda,"I've always scoffed at bodyweight fitness (sorry), but now that my schedule is too packed to work in regular gym visits I'm changing my tune. How do you pick a program?",75,19,21,http://www.reddit.com/r/bodyweightfitness/comments/19hbda/ive_always_scoffed_at_bodyweight_fitness_sorry/,My goal is to gain weight. Realistically I can only make it to the gym twice a week so I want to supplement that with a bodyweight fitness program I can do 1-2 times per week. Are there programs/exercises that are specifically designed for gainers?,,False,,t5_2tf0a,False,,,True,t3_19hbda,http://www.reddit.com/r/bodyweightfitness/comments/19hbda/ive_always_scoffed_at_bodyweight_fitness_sorry/,
1361304154.0,59,self.bodyweightfitness,18u4rb,"Push-ups one day, Pull-ups the next",71,12,52,http://www.reddit.com/r/bodyweightfitness/comments/18u4rb/pushups_one_day_pullups_the_next/,"To hit my upper body I am relying on push-ups and pull-ups. 

I'm experimenting on a system with Push-ups on Day 1, Pull-ups on Day 2, Push-ups on Day 3, and so on. 

www.EXRX.net shows that the only real crossover from these two exercises is in the bicep.

http://www.exrx.net/WeightExercises/PectoralSternal/BWPushup.html
http://www.exrx.net/WeightExercises/LatissimusDorsi/BWPullup.html



Am I foolish to proceed in this way? So far I feel I am getting enough recovery time, but I would love to hear your thoughts. 
",,False,,t5_2tf0a,False,,,True,t3_18u4rb,http://www.reddit.com/r/bodyweightfitness/comments/18u4rb/pushups_one_day_pullups_the_next/,
1350680829.0,60,self.bodyweightfitness,11rno6,Update on my goal for 15 minute plank,70,10,7,http://www.reddit.com/r/bodyweightfitness/comments/11rno6/update_on_my_goal_for_15_minute_plank/,"Hey everyone I thought I'd give you guys an update for my training for a plank competition (includes push ups for reps). About 20 days ago I was at about 6ish minutes, last night I hit 10 minutes superset with 60 pushups. I could have possibly could have gone to 11 but I didn't want to risk injury. Competition is November 16 so I have about a month to pack on another 5 minutes and another 60 pushups. Endurance training is a bitch. Anyways just posting this if anyone remembers my old post. 

Make goals and train hard guys! ",,False,,t5_2tf0a,False,,,True,t3_11rno6,http://www.reddit.com/r/bodyweightfitness/comments/11rno6/update_on_my_goal_for_15_minute_plank/,
1346859400.0,56,self.bodyweightfitness,zeav1,Pistol tip: stretch your calves and ankles,66,10,8,http://www.reddit.com/r/bodyweightfitness/comments/zeav1/pistol_tip_stretch_your_calves_and_ankles/,"Been learning the pistol recently and when I first started I had trouble keeping my balance in the bottom position. I took some advice and stretched the hell out of my calves and ankles with the asian squat stretch. You basically just get in to a low squat position with your legs spread about shoulder width apart, and move your hips around. If you shift your weight forward and on to one ankle you get a real fantastic stretch in your achilles tendon. It makes a huge difference for the pistol because you have to really dorsiflex your ankle in the bottom position, and if your calves are tight it will antagonize that dorsiflexion and you'll be more likely to fall backwards. Stretch those calves and it's much easier to stay balanced down low. And don't forget to flex your abs, too. Hope this helps someone!",,False,,t5_2tf0a,1346879383.0,,,True,t3_zeav1,http://www.reddit.com/r/bodyweightfitness/comments/zeav1/pistol_tip_stretch_your_calves_and_ankles/,
1340817957.0,57,google.com,vozsr,So I want to be these guys. What type of Calisthenics should I be doing in order to be skilled like them? ,64,7,15,http://www.reddit.com/r/bodyweightfitness/comments/vozsr/so_i_want_to_be_these_guys_what_type_of/,,,False,,t5_2tf0a,False,,,False,t3_vozsr,http://www.google.com/url?sa=t&rct=j&q=&esrc=s&source=web&cd=4&ved=0CGUQFjAD&url=http%3A%2F%2Fwww.youtube.com%2Fwatch%3Fv%3D6vW07ut0cKU&ei=wDzrT43UIorz0gHksuH6BQ&usg=AFQjCNGanRmAbaXHQRefh4kCLWum766czg&sig2=pYAi2F0xHFhLNBwwUmZXvQ,
1339993468.0,60,youtube.com,v7kar,If you get bored of hand balancing and need some inspiration.. ,70,10,35,http://www.reddit.com/r/bodyweightfitness/comments/v7kar/if_you_get_bored_of_hand_balancing_and_need_some/,,,False,,t5_2tf0a,False,,,False,t3_v7kar,http://www.youtube.com/watch?v=Xl-b8IAliW8,
1335369064.0,60,youtube.com,srwbq,"Saw this video years ago, just found it again. Grinchenko brothers from Poland. Just watch the muscle up at the beginning, the split, the head balance. WOW.",60,0,17,http://www.reddit.com/r/bodyweightfitness/comments/srwbq/saw_this_video_years_ago_just_found_it_again/,,,False,,t5_2tf0a,False,,,False,t3_srwbq,http://www.youtube.com/watch?v=JWK5mfRGkiE&feature=related,
1327512723.0,57,youtube.com,ow9rz,Incredible results achieved through body weight. See whats possible with dedication and time.,60,3,5,http://www.reddit.com/r/bodyweightfitness/comments/ow9rz/incredible_results_achieved_through_body_weight/,,,False,,t5_2tf0a,False,,,False,t3_ow9rz,http://www.youtube.com/watch?v=DhG2FGixrgs&feature=related,
1373398197.0,58,self.bodyweightfitness,1hydju,One-Arm Pushup Bet,72,14,32,http://www.reddit.com/r/bodyweightfitness/comments/1hydju/onearm_pushup_bet/,"Hi guys, a friend of mine bet me that I can't learn to do a one-armed pushup in a year. Some background: I'm a big guy. 6' 5"", 229 pounds. I lost 30 pounds since the beginning of the year by following a paleo-type diet and doing the first two programs in You Are Your Own Gym. I'm just about to switch to Convict Conditioning. 

Any training tips on how to reach this goal asap would be appreciated. Should CC be enough on its own, or is there any supplemental training you can recommend? 

Thanks :-)",,False,,t5_2tf0a,False,,,True,t3_1hydju,http://www.reddit.com/r/bodyweightfitness/comments/1hydju/onearm_pushup_bet/,
1370350001.0,57,self.bodyweightfitness,1fncg5,"I'm missing my left hand! I'd love to get back in ""two handed me"" shape. Some advice would be appreciated.",64,7,43,http://www.reddit.com/r/bodyweightfitness/comments/1fncg5/im_missing_my_left_hand_id_love_to_get_back_in/,"Sooo here's the deal. I lost my left hand in an accident 6 years ago. The two handed me has always been a skinny guy (hovering from 120lb to 125). As of right now I'm 130 (roughly). I'm to the point where I can put pressure on my residual limb with a pillow down, and have been doing push ups. I hope to get fitted for a prosthetic some time in July. This should help with lifting. Any advice guys?  
EDIT: thx for all the advice and ""bests of lucks"" guys. If anyone could tell me where to get the ""strap thing"" this guys using https://www.youtube.com/watch?v=se7JuGVUNq0 that would be awesome. I'd be good to go!
EDIT 2: Here's me years ago. With my current prosthetic. https://www.youtube.com/watch?v=KZrMOnqoZoQ 
EDIT 3: Front page! woot woot!
Mirror selfie: http://imgur.com/sZT62Sb
",,False,,t5_2tf0a,1370442325.0,,,True,t3_1fncg5,http://www.reddit.com/r/bodyweightfitness/comments/1fncg5/im_missing_my_left_hand_id_love_to_get_back_in/,
1365178480.0,57,self.bodyweightfitness,1bqo55,"I've been doing body weight training for about two years. I've seen strength gains, but little or no hypertrophy. Advice? (I've read the FAQ)",69,12,73,http://www.reddit.com/r/bodyweightfitness/comments/1bqo55/ive_been_doing_body_weight_training_for_about_two/,"Numbers: 5'10"" 152-155lbs ~14% bf

Goals: Mainly hypertrophy at the moment as I'm seeing strength gains

I started out a few years ago and I could maybe do 2 pullups. I'm now at around 15 max pullups. So, I've seen strength gains. I can also do pistol squats now, I'm starting to progress in my planche progressions, I can do one-arm pushups, etc. But, I've seen little or no hypertrophy.

I've used TDEE calcultors, and I've tried eating up to 1000 calories over that. I can't possibly eat more without feeling really uncomfortable all day. I've read about 400 cal over is ideal, but I don't gain weight then. Right now I'm eating 3500 cal daily and getting >130g protein daily. Also, when I gain weight, it's usually fat. I feel bloated and, well, fat.

I recently changed my routine to 4 sets instead of three. I'm hoping this helps, but I'd still like to do more.

My routine is (3 days/week)(reps are until failure):

Pullups (40lbs weighted) (4x7)

Pushups--different variations (40lbs weighted) (4x8)

Dips (40lbs weighted) (4x8)

Inverted Rows (40lbs weighted) (4x10) -- rows don't seem like a challenge at all, what can I exchange this for

My off days are 5min handstand progression/planche progression, 5min L-sit progressions, Pistols 3x5, Hanging Leg raises 3x6.

I'm doing 2.5mins rest between sets for every exercise.

How can I make my routine longer or more effective? Could I start doing 8 sets of pullups, even though I read this is ineffective. My routine is only 35min at the moment. Or what is your advice so I can achieve hypertrophy? I'd like to get stronger (which I am doing), but I'd also like to not look incredibly skinny. I'd also like to stick with bodyweight training. I enjoy it a lot more than weight training.",,False,,t5_2tf0a,1365198064.0,,,True,t3_1bqo55,http://www.reddit.com/r/bodyweightfitness/comments/1bqo55/ive_been_doing_body_weight_training_for_about_two/,
1364691843.0,53,self.bodyweightfitness,1bc06n,I have literally no place to put my pullup bar. What other exercise can replace pullups or give me enough strenght to do some pullups?,73,20,42,http://www.reddit.com/r/bodyweightfitness/comments/1bc06n/i_have_literally_no_place_to_put_my_pullup_bar/,,,False,,t5_2tf0a,False,,,True,t3_1bc06n,http://www.reddit.com/r/bodyweightfitness/comments/1bc06n/i_have_literally_no_place_to_put_my_pullup_bar/,
1355606823.0,56,self.bodyweightfitness,14wspf,"Complete beginner, unsure where to start.",65,9,22,http://www.reddit.com/r/bodyweightfitness/comments/14wspf/complete_beginner_unsure_where_to_start/,"So I've read the FAQ but for somebody completely uneducated on the subject it's somewhat overwhelming.

I was just wondering how everybody else got started with bodyweight fitness and if anybody had any other good resources (maybe video explanations of everything?)

I'd appreciate any help!",,False,,t5_2tf0a,False,,,True,t3_14wspf,http://www.reddit.com/r/bodyweightfitness/comments/14wspf/complete_beginner_unsure_where_to_start/,
1354057603.0,57,youtube.com,13weux,10 second ring planche (chen yibing),68,11,12,http://www.reddit.com/r/bodyweightfitness/comments/13weux/10_second_ring_planche_chen_yibing/,,,False,,t5_2tf0a,False,,,False,t3_13weux,http://www.youtube.com/watch?v=bIACt328PYA&feature=em-subs_digest&list=TL2v0gzYyG9fM,
1345866102.0,59,youtube.com,yshx8,"Me doing 10 Behind the Back Clapping Pushups
      ",66,7,18,http://www.reddit.com/r/bodyweightfitness/comments/yshx8/me_doing_10_behind_the_back_clapping_pushups/,,,False,,t5_2tf0a,False,,,False,t3_yshx8,http://www.youtube.com/watch?v=sFlczdKt8A8&feature=plcp,
1370796779.0,53,self.bodyweightfitness,1fzl42,"How to start with pull/chin-ups, when you can't do even one yet?",70,17,38,http://www.reddit.com/r/bodyweightfitness/comments/1fzl42/how_to_start_with_pullchinups_when_you_cant_do/,"Hey, i hope i'm not bothering you with this question, as it must be asked a lot, but i couldn't find anything about in the faq or by roaming around the subreddit.

My situation now is that i can't do even one pull/chin-up. I was wondering how can i start working on it from such a position, and was hoping for advice.

I just started my summer running and already run 5km in the park. I'm not in such bad shape actually, it's just that i'm packing around 10 kilos of excess body weight (i'm 80kg and should be 70kg), and to be honest, i think without those 10 kilos i would probably be able to do a pull-up or two.

However, while i'm focusing on running and losing the excess weight, i would also like to work on the basics, like pull-ups and stomach and all that.


Thanks a lot for your time and help in advance, I appreciate it,
Pyopi


**----EDIT:----**

Wow thanks for all the great advice guys! I guess negatives are what i'm going for. Hope i don't get laughed at at the park haha :-)

Pyopi",,False,,t5_2tf0a,1370831824.0,,,True,t3_1fzl42,http://www.reddit.com/r/bodyweightfitness/comments/1fzl42/how_to_start_with_pullchinups_when_you_cant_do/,
1368908916.0,54,self.bodyweightfitness,1ele0o,found this planche exercise surprisingly difficult [fixed],63,9,13,http://www.reddit.com/r/bodyweightfitness/comments/1ele0o/found_this_planche_exercise_surprisingly/,http://www.youtube.com/watch?v=W-uQcrVA4LI,,False,,t5_2tf0a,False,,,True,t3_1ele0o,http://www.reddit.com/r/bodyweightfitness/comments/1ele0o/found_this_planche_exercise_surprisingly/,
1365679515.0,55,self.bodyweightfitness,1c4mr4,"Behind the neck pull-up, yes or no. And why?",67,12,29,http://www.reddit.com/r/bodyweightfitness/comments/1c4mr4/behind_the_neck_pullup_yes_or_no_and_why/,"**Edit** Thanks for all the contribution. I just talked to my Physiotherapist, she said: 

> ""As long as you keep your neck straight (not pointing forward) it is a good exercise .""  ",,False,,t5_2tf0a,1365852825.0,,,True,t3_1c4mr4,http://www.reddit.com/r/bodyweightfitness/comments/1c4mr4/behind_the_neck_pullup_yes_or_no_and_why/,
1361862424.0,57,self.bodyweightfitness,198xdk,I just finished 3 months of online training with Ido Portal AMA.,63,6,104,http://www.reddit.com/r/bodyweightfitness/comments/198xdk/i_just_finished_3_months_of_online_training_with/,"I see a lot of people asking about what its like/is it worth it to train with Ido online. So here is my writeup. 

**My history:** I have been doing CrossFit for over 7 years now. Any of my gymnastic experience was from Crossfit (so not a ton). I met Ido while I was running a CF gym in Israel. I got a chance to train with him one-one-one and was impressed by his knowledge and desire to teach. 
My abilities beforehand. I could do a decent tuck planche, strict muscle up, chest to bar pull-ups, a crummy press to handstand, handstand pushups (Freestanding). I thought Iwas in good shape, but by Ido's standards I was ""Shit"".

**is it worth it:** If you have the money, the time, and work ethic, then yes! You will get three months of programing for $1,090. You will be expected to train for 3-4 hours a day up to 6 days a week. If you can't commit to this, its really not worth your time. Expect to work HARD. 
If you are looking to be treated with kid gloves, go somewhere else. Ido will deal with exactly 0% of your bullshit. The guy is busy, and in demand. If your unsure about it do your research ahead of time. Read his blog, Facebook and check out his Youtube. 

**What you get for your money**: You will have to first send in a video of yourself doing some movements from a list Ido sends you along with your goals. Expect to be criticized, but don't take it personally. 
You will then get sent six weeks of programing. You are then required to make another video of you performing all the movements. Expect to do things wrong and resubmit. Once you are given the all clear you will get started. 
Once five weeks rolls around you will make another video of your progress and submit it. Expect good feedback and tips mixed with the usual ""I know women stronger than you"". 

**My Results** My flexibility has greatly improved, my strength has also improved in leaps and bounds. 
I can now:
* Hold a fully extended handstand.
* Solid Press to handstand.
* Fully extended front and back lever.
* Multiple Freestanding handstand pushups. 
* On my way to a one-hand handstand.
* 10 Sec Straddle L sit from the floor.
* New handstand hold is 33 seconds. 
* One arm Chin-up is now well within my reach. 

Edit: formatting ",,False,,t5_2tf0a,False,,,True,t3_198xdk,http://www.reddit.com/r/bodyweightfitness/comments/198xdk/i_just_finished_3_months_of_online_training_with/,
1358991491.0,53,self.bodyweightfitness,175u7r,Do professional/high-level college gymnasts train every day?  What is their recovery like?  Is there any reason why I or anyone else shouldn't be training every day?,67,14,38,http://www.reddit.com/r/bodyweightfitness/comments/175u7r/do_professionalhighlevel_college_gymnasts_train/,"I'm a little mystified about how gymnasts actually train.  There seem to be basic FAQ-type recommendations like training 3 times a week, 3-8 reps, etc. but it doesn't really seem like that's how pros train, and since gymnastics abilities are what I'm after I want to know more.

So how do gymnasts really train?",,False,,t5_2tf0a,False,,,True,t3_175u7r,http://www.reddit.com/r/bodyweightfitness/comments/175u7r/do_professionalhighlevel_college_gymnasts_train/,
1349730594.0,57,qajaqusa.org,115oyp,Allunaariaqattaarneq: traditional Inuit rope gymnastics.,57,0,4,http://www.reddit.com/r/bodyweightfitness/comments/115oyp/allunaariaqattaarneq_traditional_inuit_rope/,,,False,,t5_2tf0a,False,,,False,t3_115oyp,http://www.qajaqusa.org/Technique/ropegymnastics.htm,
1338375303.0,57,self.bodyweightfitness,ubxth,Two personal firsts today!,66,9,21,http://www.reddit.com/r/bodyweightfitness/comments/ubxth/two_personal_firsts_today/,"So, I know it is somewhat underwhelming but I had 2 personal firsts today:  

*  This morning I decided to try a pull-up and I was able to complete my first unassisted rep in my life.

*  Just now I tried to hold a handstand on the wall, both stomach against the wall and away and I was able to hold it for 10 seconds straight, both ways.

Like I said, not a really big deal overall, but I was able to strike off (and upgrade!) 2 of my goals!

I think that both fat-loss and training contributed to both.",,False,,t5_2tf0a,False,,,True,t3_ubxth,http://www.reddit.com/r/bodyweightfitness/comments/ubxth/two_personal_firsts_today/,
1376089016.0,56,self.bodyweightfitness,1k22f7,"Alright r/bodyweightfitness give me your most insane, most mind boggling core/ab work out you got",84,28,79,http://www.reddit.com/r/bodyweightfitness/comments/1k22f7/alright_rbodyweightfitness_give_me_your_most/,"I've had it up to here with this ""sixpackshortcut 6 minute ab work out"" crap and other stuff like that.  Those hurt for a bit but i can tell it really doesn't accomplish much.  I want an extreme ab work out that will set my core on fire and leave me clenching my stomach in pain for hours.  Lay that shit on me.",,False,,t5_2tf0a,False,,,True,t3_1k22f7,http://www.reddit.com/r/bodyweightfitness/comments/1k22f7/alright_rbodyweightfitness_give_me_your_most/,
1369258559.0,51,self.bodyweightfitness,1ev0zp,I have no idea where to start on getting fit. (I was told to post here by r/fitness),67,16,48,http://www.reddit.com/r/bodyweightfitness/comments/1ev0zp/i_have_no_idea_where_to_start_on_getting_fit_i/,"First off; I have read the description but in everything I find I need something and I only have my own room, since I am 15 and I am not allowed to use the local gym and we don't have any dumbells or such at home.

I don't know how much of everything I should train compared to each other, so could anybody help?

BTW I'm not looking to lose any weight, just gaining strength.",,False,,t5_2tf0a,False,,,True,t3_1ev0zp,http://www.reddit.com/r/bodyweightfitness/comments/1ev0zp/i_have_no_idea_where_to_start_on_getting_fit_i/,
1365009563.0,56,self.bodyweightfitness,1blkhw,"If I'm able to do reps of diamond push ups, should I for any reason ever revert back to normal push ups?",57,1,23,http://www.reddit.com/r/bodyweightfitness/comments/1blkhw/if_im_able_to_do_reps_of_diamond_push_ups_should/,"I understand that diamond push ups are next in the push up progression, but once I achieve those, is there any ever reason to go back to normal push ups?",,False,,t5_2tf0a,False,,,True,t3_1blkhw,http://www.reddit.com/r/bodyweightfitness/comments/1blkhw/if_im_able_to_do_reps_of_diamond_push_ups_should/,
1364017197.0,57,self.bodyweightfitness,1auhc4,Australian Hand-balancing,63,6,12,http://www.reddit.com/r/bodyweightfitness/comments/1auhc4/australian_handbalancing/,"I thought that you guys would appreciate this.

http://www.youtube.com/watch?v=R3VNhmrkS5o

",,False,,t5_2tf0a,False,,,True,t3_1auhc4,http://www.reddit.com/r/bodyweightfitness/comments/1auhc4/australian_handbalancing/,
1352944026.0,55,self.bodyweightfitness,137rg6,Has anyone managed to get to a full split using Phrakture's Starting Stretching routine?,62,7,8,http://www.reddit.com/r/bodyweightfitness/comments/137rg6/has_anyone_managed_to_get_to_a_full_split_using/,"I'm reading through the book ""Stretching Scientifically"" and it seems that Starting Stretching is the applied version of it. Has anyone managed to go through with it all the way? From what I understand from the text, when it was written Phrakture had not yet achieved full splits yet and the program was mostly theoretical.",,False,,t5_2tf0a,False,,,True,t3_137rg6,http://www.reddit.com/r/bodyweightfitness/comments/137rg6/has_anyone_managed_to_get_to_a_full_split_using/,
1375558636.0,54,self.bodyweightfitness,1jn2uv,30 Day Shred,62,8,14,http://www.reddit.com/r/bodyweightfitness/comments/1jn2uv/30_day_shred/,"This isn't really a bodyweight fitness question, but I'd like some input from this perspective.

My girlfriend (whom I don't live with) has recently become interested in getting into shape and she's not interested in joining a gym, so I've tried to get her into the rank beginner routine from the FAQ.

When she's here with me to talk her through everything she's fine with it, but when she's at home she finds it confusing and the most I've encouraged her to do is Molding Mobility most days.

Meanwhile, Jillian Michaels - 30 Day Shred has been doing the rounds lately and she's heard from her friends how great it is. She's been doing it more consistently than Molding Mobility with no encouragement, so I'm happy because she's a complete noob so she'll see progress and hopefully set a foundation for a better lifestyle.

Watching the first video it seems to be mostly cardio/endurance but I have some concern that the programme is very crunch centric, and leans more towards pushing than pulling.

**TL;DR:** 100% fitness noob girlfriend is doing 30 Day Shred, which seems to have lots of crunches and not much pulling.

Given that it looks like she's going to stick to it:

1. is it good idea to replace the crunches with static holds?

2. would greasing the groove with let me ins balance out the routine?",,False,,t5_2tf0a,False,,,True,t3_1jn2uv,http://www.reddit.com/r/bodyweightfitness/comments/1jn2uv/30_day_shred/,
1366943529.0,55,self.bodyweightfitness,1d4n07,What Are Your Thoughts on Intermittent Training Throughout The Day,59,4,15,http://www.reddit.com/r/bodyweightfitness/comments/1d4n07/what_are_your_thoughts_on_intermittent_training/,"Hello Everyone,

Thank you for the great work of composing the FAQ and the beginner routine. I've moved over from SS (A basic barbell program, lots of squats and deadlifts) to doing the basic routine promoted in the FAQ.

After a few weeks of training, I've found myself enjoying intermittent  sets throughout a day, rather than one long workout.

It keeps workouts fun, I find myself not having to summon motivation to workout, instead ""I'm done studying, lets do a few sets of strength training to clear my thoughts and recoup.""  I'm sure it's better to do the exercises all at once.  However, doing something is better than nothing or missing days.  

So ultimately, I'm asking, how much am I losing by doing sets intermittently, over the course of many hours, instead of all at once?  Does anyone else have this habit?  Would it be best to do all the sets of one exercise in the same mini session?

Thank you, kind ladies and gentlemen, for your time and your knowledge of strength grown from the resistance of your own bodies.",,False,,t5_2tf0a,False,,,True,t3_1d4n07,http://www.reddit.com/r/bodyweightfitness/comments/1d4n07/what_are_your_thoughts_on_intermittent_training/,
1365011024.0,58,self.bodyweightfitness,1blmj9,Just used my new gymnastics rings for the first time yesterday!!,63,5,18,http://www.reddit.com/r/bodyweightfitness/comments/1blmj9/just_used_my_new_gymnastics_rings_for_the_first/,[Here's a picture](http://i.minus.com/i5NhQzgk7yAIU.jpg). They are made by Nayoya. They feel high quality and work very well. Does anybody have any suggestions for exercises I should try or resources I should check out?,,False,,t5_2tf0a,False,,,True,t3_1blmj9,http://www.reddit.com/r/bodyweightfitness/comments/1blmj9/just_used_my_new_gymnastics_rings_for_the_first/,
1359401295.0,56,self.bodyweightfitness,17g0ya,1-Minute Handstand Course being removed tomorrow,76,20,12,http://www.reddit.com/r/bodyweightfitness/comments/17g0ya/1minute_handstand_course_being_removed_tomorrow/,"I thought this subreddit would like fair warning since I got a few PMs by people asking if it would be up forever, and if they could start the course later...

For those of you who need background...

2 months ago I wrote an article called the [1-Minute Handstand](http://eepurl.com/zmnT5) as part of a small blog series on keeping fit while traveling.

It was such a great success.

I turned it into a free [4-week course on getting your first handstand](http://eepurl.com/zmnT5).  As of this writing, over 500 people signed up for the course.

The course was #1 on /r/bodyweightfitness and /r/fitness for several days.
...
I want to take all of the data and performance interviews from the past month and make the course even better.

Right now, there's no telling how long that will take me though, or if the next version will be free.  It will definitely be improved.

The email lessons will no longer go to new subscribers after tomorrow.  Anyone who signs up within the next 4 hours will still get the lessons, but I have to take it down after that.

Anyone who signs up after that won't get the lessons but will get an alert when the new course is ready.

[1-Minute Handstand Course Sign-up](http://eepurl.com/zmnT5)
",,False,,t5_2tf0a,1368215541.0,,,True,t3_17g0ya,http://www.reddit.com/r/bodyweightfitness/comments/17g0ya/1minute_handstand_course_being_removed_tomorrow/,
1357762469.0,53,self.bodyweightfitness,169mz6,What is the most impressive female pole dance video displaying a lot of strength in your opinion?,71,18,20,http://www.reddit.com/r/bodyweightfitness/comments/169mz6/what_is_the_most_impressive_female_pole_dance/,,,False,,t5_2tf0a,False,,,True,t3_169mz6,http://www.reddit.com/r/bodyweightfitness/comments/169mz6/what_is_the_most_impressive_female_pole_dance/,
1356639430.0,52,self.bodyweightfitness,15j8v4,Have doing burpees changed you? ,72,20,82,http://www.reddit.com/r/bodyweightfitness/comments/15j8v4/have_doing_burpees_changed_you/,"You always hear about the benefits of doing burpees. Melt fat off your body, increase your endurance, etc. But never hear the testimonies from people.  I even searched for testimonies but could not find any. 

I know diet is a big part of it. With that put aside what changes have you noticed? Either on your body or doing activities like Sports. 

I'm starting to do them right now. I can hear my joints cracking when I first start doing them. It's very distracting. Side note: Does anyone know what supplement I should take to not have my joints crack everyday? Especially when doing burpees? ",,False,,t5_2tf0a,False,,,True,t3_15j8v4,http://www.reddit.com/r/bodyweightfitness/comments/15j8v4/have_doing_burpees_changed_you/,
1352625902.0,56,self.bodyweightfitness,1305vk,Seriously curious: can I make my butt bigger using just body weight exercises? (x-post from xxfitness),67,11,38,http://www.reddit.com/r/bodyweightfitness/comments/1305vk/seriously_curious_can_i_make_my_butt_bigger_using/,"If so, what kind of exercises should I do? I notice when I try doing body weight squats, I always feel the burn after a large amount (upwards of 100 straight) in just my thighs unless I squeeze my glutes together. What if I were to use gallons of milk or something as weights?",,False,,t5_2tf0a,False,,,True,t3_1305vk,http://www.reddit.com/r/bodyweightfitness/comments/1305vk/seriously_curious_can_i_make_my_butt_bigger_using/,
1347918811.0,54,pandf.com.au,101m7n,Coach Sommer's Wrist Mobility and Bodyline exercises (PDF by Kit Laughlin),57,3,5,http://www.reddit.com/r/bodyweightfitness/comments/101m7n/coach_sommers_wrist_mobility_and_bodyline/,,,False,,t5_2tf0a,False,,,False,t3_101m7n,http://www.pandf.com.au/docs/2012/wrist-mobility_bodyline-exercises_handstands.pdf,
1374682426.0,53,self.bodyweightfitness,1iyor4,Safest Grip for Chin Ups,62,9,21,http://www.reddit.com/r/bodyweightfitness/comments/1iyor4/safest_grip_for_chin_ups/,"I've recently added in chin ups as part of my exercise routine when I'm not running along with crunches and push ups. After reading some resources online about proper chin up form, I also noticed a lot of sites saying that chin ups are bad for your wrists, shoulder, and elbow joints. Some sites suggested doing neutral grip chin ups (palms facing each other) to alleviate the stress. Is this the safest way to do chin ups? Are chin ups safe in general?

(I'm very paranoid about injuring my joints)

Thanks!",,False,,t5_2tf0a,False,,,True,t3_1iyor4,http://www.reddit.com/r/bodyweightfitness/comments/1iyor4/safest_grip_for_chin_ups/,
1373788365.0,52,self.bodyweightfitness,1i9m1r,What does a 10x0 pace mean?,58,6,9,http://www.reddit.com/r/bodyweightfitness/comments/1i9m1r/what_does_a_10x0_pace_mean/,Reading the FAQ I see that you should do exercises at a 10x0 pace. I do not understand what that means. Normally <number>x<number> describes <sets>x<reps>. But 10 sets of 0 reps doesn't really mean anything...,,False,,t5_2tf0a,False,,,True,t3_1i9m1r,http://www.reddit.com/r/bodyweightfitness/comments/1i9m1r/what_does_a_10x0_pace_mean/,
1368542438.0,56,self.bodyweightfitness,1ebdxi,Recommended Pull up bar?,69,13,52,http://www.reddit.com/r/bodyweightfitness/comments/1ebdxi/recommended_pull_up_bar/,"Is there a sort of /r/bodyweightfitness recommended pull up bar? I've been looking at ones to buy, and I don't know which brand is reliable. A lot of them have mostly 5 - 4 star reviews, but I try to read some of the lower ratings too just to see what can go wrong, and they have me tentative on which one to choose.",,False,,t5_2tf0a,False,,,True,t3_1ebdxi,http://www.reddit.com/r/bodyweightfitness/comments/1ebdxi/recommended_pull_up_bar/,
1368200521.0,50,self.bodyweightfitness,1e2nzl,"Other than running, what should a training routine for a Tough Mudder style race look like?",71,21,34,http://www.reddit.com/r/bodyweightfitness/comments/1e2nzl/other_than_running_what_should_a_training_routine/,,,False,,t5_2tf0a,False,,,True,t3_1e2nzl,http://www.reddit.com/r/bodyweightfitness/comments/1e2nzl/other_than_running_what_should_a_training_routine/,
1366398614.0,53,self.bodyweightfitness,1coxy3,Tips for starting one handed push-ups?,63,10,26,http://www.reddit.com/r/bodyweightfitness/comments/1coxy3/tips_for_starting_one_handed_pushups/,"Can't seem to find the balance. Would like to grow out my right arm as my left arm looks bigger (because left-handed), anyways to do this? I'm thinking, one handed push-ups but I literally lose balance, do I need to grow it more?",,False,,t5_2tf0a,False,,,True,t3_1coxy3,http://www.reddit.com/r/bodyweightfitness/comments/1coxy3/tips_for_starting_one_handed_pushups/,
1363295418.0,54,self.bodyweightfitness,1ab449,Any stretches that help you get that straight-leg L-sit? ,65,11,22,http://www.reddit.com/r/bodyweightfitness/comments/1ab449/any_stretches_that_help_you_get_that_straightleg/,i can L-sit but my legs are bent by about 20 degrees. Be nice to get it straight. ,,False,,t5_2tf0a,False,,,True,t3_1ab449,http://www.reddit.com/r/bodyweightfitness/comments/1ab449/any_stretches_that_help_you_get_that_straightleg/,
1361031781.0,50,self.bodyweightfitness,18n49m,Full Squats,61,11,19,http://www.reddit.com/r/bodyweightfitness/comments/18n49m/full_squats/,"I didn't see any resources for this, so maybe you guys can help out. 
I'm in China right now and everyone can do [full squats](http://www.naturesplatform.com/health_benefits.html) (also called resting squats, defecation squats, asian squats, ass to grass, among others). I've seen little toddlers do it naturally, but all my american friends are incapable, including myself. I'd like to master this completely natural, human movement. 

When I attempt this now, I fall backwards. Clearly I'm not flexible enough. I can stick out my head way over my knees to get some more depth, but thats not the straight backed position you see in the illustration. I suppose the weak spots are the connection between the hip and leg, it seems that they have their knees in their armpits almost. The second problem I perceive is not enough range of motion in the ankle. When I squat like this it can barely move past 90 degrees, otherwise the heels come off the ground. 

What stretches can I perform to correct this? 
Thanks!",,False,,t5_2tf0a,False,,,True,t3_18n49m,http://www.reddit.com/r/bodyweightfitness/comments/18n49m/full_squats/,
1357345619.0,56,self.bodyweightfitness,15zb53,I shake a lot. Does it get better?,65,9,18,http://www.reddit.com/r/bodyweightfitness/comments/15zb53/i_shake_a_lot_does_it_get_better/,"I'm not sure how to search for an issue like this, so I hope this isn't a repost. 
I'm beginning to work on body weight fitness, so I'm working on hollow body position for my hand stands, but the problem is that when I'm doing it my body shakes. From my core up to my legs, my body is quivering. Will this slowly work itself out as my core gets stronger? ",,False,,t5_2tf0a,False,,,True,t3_15zb53,http://www.reddit.com/r/bodyweightfitness/comments/15zb53/i_shake_a_lot_does_it_get_better/,
1345291099.0,53,facebook.com,yfbax,Tony Horton peg climbing (FB),65,12,10,http://www.reddit.com/r/bodyweightfitness/comments/yfbax/tony_horton_peg_climbing_fb/,,,False,,t5_2tf0a,False,,,False,t3_yfbax,http://www.facebook.com/photo.php?v=4534510806139,
1343982947.0,51,youtube.com,xm1vt,this is my calf workout,72,21,19,http://www.reddit.com/r/bodyweightfitness/comments/xm1vt/this_is_my_calf_workout/,,,False,,t5_2tf0a,False,,,False,t3_xm1vt,http://www.youtube.com/watch?v=GHaO5ht3QdQ&list=UU28CYYCVdFN1hh0fgcIgLWA&index=1&feature=plcp,
1341881004.0,54,bodyweightroutines.wordpress.com,waumu,Full Body Weight Workout Routines Resource,61,7,16,http://www.reddit.com/r/bodyweightfitness/comments/waumu/full_body_weight_workout_routines_resource/,,,False,,t5_2tf0a,False,,,False,t3_waumu,http://bodyweightroutines.wordpress.com/2012/04/20/calisthenics-full-body-weight-workout-routines/,
1376581090.0,51,self.bodyweightfitness,1kf9n4,"Total Noob, going to ask questions that weren't answered in the FAQ have in this post.",68,17,23,http://www.reddit.com/r/bodyweightfitness/comments/1kf9n4/total_noob_going_to_ask_questions_that_werent/,"* For push/pull/legs, should the ""/"" be a rest day or should you do them all in a row?

* If I run, how important is doing leg days?

* I have a really tight hamstrings, so doing squats is difficult. Could someone recommend me some stretches?

* I have a pullup bar at home, but when I grasp it, I am still on the floor. I can pick myself up from that position, but when I lift my legs up, I can't pull myself up. Should I go back to doing negatives?

* Can somebody link me to dip progressions? I can do like 2 with ok form.

* On Pull days, should you do pullups AND chinups?

* Is eating a surplus to gain muscle the same with calisthenics as it is with lifting weights?

* I am in cross country and track, would calisthenics make me a better at them?

* Could I get visible abs by doing calisthenics and running? I have around (~18% bf).

* What are good ab exercises other than L-sits and Planks?

* How important are L-sits and why should I do them?

* When progressing in handstands, what exactly do you do with your feet on the wall? Do you squeeze your abs?

* Could somebody give me a sample of a workout routine? ",,False,,t5_2tf0a,False,,,True,t3_1kf9n4,http://www.reddit.com/r/bodyweightfitness/comments/1kf9n4/total_noob_going_to_ask_questions_that_werent/,
1373250763.0,50,self.bodyweightfitness,1hu78k,Moronic Monday,56,6,211,http://www.reddit.com/r/bodyweightfitness/comments/1hu78k/moronic_monday/,"Welcome to Moronic Monday, your weekly stupid questions thread. Have a dumb question and afraid to ask it? This is the thread is for you.

#**Rules:**

* As always, **read the [**FAQ**](http://www.reddit.com/r/bodyweightfitness/wiki/faq) before posting.**

* **If you have an exercise or progression question, check the progressions wiki on the sidebar before posting.**

* No rude or condescending comments, any comments of this nature will be removed.

* If your question was not answered in last week's post, feel free to ask it again.

* Please upvote this thread so everyone can see it.
",,False,,t5_2tf0a,False,,,True,t3_1hu78k,http://www.reddit.com/r/bodyweightfitness/comments/1hu78k/moronic_monday/,
1371588431.0,48,self.bodyweightfitness,1gly2x,[GMB] Strength vs Movement,66,18,17,http://www.reddit.com/r/bodyweightfitness/comments/1gly2x/gmb_strength_vs_movement/,"http://www.goldmedalbodies.com/strength-vs-movement/

Nice little article that discusses what many of the regulars here try to ingrain into people - train movements, not muscles.",,False,,t5_2tf0a,False,,,True,t3_1gly2x,http://www.reddit.com/r/bodyweightfitness/comments/1gly2x/gmb_strength_vs_movement/,
1371300443.0,50,self.bodyweightfitness,1gebbt,"Is there any standard for proper exercise technique and form, such as the Merk Manual? There are thousands of people claiming the ""correct"" way to do something but you never know who's right because it's all a bunch of finger pointing",55,5,7,http://www.reddit.com/r/bodyweightfitness/comments/1gebbt/is_there_any_standard_for_proper_exercise/,https://en.wikipedia.org/wiki/Merck_Manual_of_Diagnosis_and_Therapy. I didn't give a dictionary as an example because their is not a standard dictionary either,,False,,t5_2tf0a,False,,,True,t3_1gebbt,http://www.reddit.com/r/bodyweightfitness/comments/1gebbt/is_there_any_standard_for_proper_exercise/,
1368659449.0,52,self.bodyweightfitness,1eeymo,"Whenever I try bodyweight squats, the majority of my weight is on my heels and it seems to throw my balance off. Is this normal?",56,4,30,http://www.reddit.com/r/bodyweightfitness/comments/1eeymo/whenever_i_try_bodyweight_squats_the_majority_of/,"Is this normal/something I just get used to? Everytime I go down on the squat, my toes come up and all my weight is on my heels, slightly throwing my balance off. I can still do the squats, but it just feels weird. 

",,False,,t5_2tf0a,False,,,True,t3_1eeymo,http://www.reddit.com/r/bodyweightfitness/comments/1eeymo/whenever_i_try_bodyweight_squats_the_majority_of/,
1367515491.0,52,self.bodyweightfitness,1dk934,Pull-up Progression for Beginners,61,9,11,http://www.reddit.com/r/bodyweightfitness/comments/1dk934/pullup_progression_for_beginners/,"I was looking around for alternatives to the Convict Conditioning pull up progression, as I was not  terribly successful with the progression from the vertical pull to the straight legged horizontal pull (could only knock out 1-2 per set).  I found http://www.fitness666.com/2012/06/pull-up-progression.html and it's going great so far.",,False,,t5_2tf0a,False,,,True,t3_1dk934,http://www.reddit.com/r/bodyweightfitness/comments/1dk934/pullup_progression_for_beginners/,
1366139826.0,52,self.bodyweightfitness,1ch9yy,Diet (supposedly) is one of the most important aspects of developing the body. If so...,61,9,41,http://www.reddit.com/r/bodyweightfitness/comments/1ch9yy/diet_supposedly_is_one_of_the_most_important/,"**...And mind me if I'm saying gibberish (which I might lol)...**

How do inmates get so ripped if they have a limited amount of meals per day and those that they do have during the day are not full in proteins and calories and so on, so forth?

This has been bothering me. A lot. 

Hope the more experienced can provide me a constructive answer.

Those who feel like coming here and bash this simple question might as well be quiet. 

Thanks!

**EDIT: Wow, woke up to see so many comments and upvotes. Not that I care about the upvotes, but just to say, Fitness wasn't very fond of a thread like this. Don't really know why, but when people's beliefs are put into question, down-voting so nobody gets to see this is the way to go. Oh well... Anywho, keep em« coming, I'm liking what I'm reading so far!**",,False,,t5_2tf0a,1366185116.0,,,True,t3_1ch9yy,http://www.reddit.com/r/bodyweightfitness/comments/1ch9yy/diet_supposedly_is_one_of_the_most_important/,
1364822443.0,53,self.bodyweightfitness,1bf4vg,Is there a name for this? I've always wanted to be able to do it but not sure what it's called. (Youtube Link),67,14,32,http://www.reddit.com/r/bodyweightfitness/comments/1bf4vg/is_there_a_name_for_this_ive_always_wanted_to_be/,http://www.youtube.com/watch?feature=player_detailpage&v=_GDZHJKeT3o#t=212s,,False,,t5_2tf0a,False,,,True,t3_1bf4vg,http://www.reddit.com/r/bodyweightfitness/comments/1bf4vg/is_there_a_name_for_this_ive_always_wanted_to_be/,
1362392287.0,52,self.bodyweightfitness,19mrak,Park Gym - Need help to make the most of it.,55,3,24,http://www.reddit.com/r/bodyweightfitness/comments/19mrak/park_gym_need_help_to_make_the_most_of_it/,"Hello! I'm sorry if this is a ""don't post this stuff here"" type thread..

I've quit my gym due to change of fitness goals, focus and money, and have discovered a nearby ""Park-Gym"" - which is only very small.

[Here's an album of pictures from it](http://imgur.com/a/7gcmZ), so I'm wondering if anyone can help to get the most out of it - I know the basic function of the equipment, but a look from people who have far more knowledge than me as to what can be done on it would be much appreciated (as I'm quite a n00b)

Thanks! :)",,False,,t5_2tf0a,False,,,True,t3_19mrak,http://www.reddit.com/r/bodyweightfitness/comments/19mrak/park_gym_need_help_to_make_the_most_of_it/,
1357146146.0,53,self.bodyweightfitness,15tzpz,Avoid getting caught up in your own head? (aka how does anyone succeed at anything),67,14,70,http://www.reddit.com/r/bodyweightfitness/comments/15tzpz/avoid_getting_caught_up_in_your_own_head_aka_how/,"This is going to sound ridiculous and long but it's a serious question and it's been plaguing me for a long time.

I've never been able to stick with any program more than 6 weeks. Motivation isn't the issue; I love exercise/being outside/pushing myself/blah blah. I just always feel like I'm doing everything wrong. 

Wrong routines, wrong form, wrong periodization, wrong whatever. I genuinely don't know how anyone ever succeeds at improving themselves because it feels like there are a thousand variables that you have to have perfect or you just don't get any results whatsoever. Plus maybe I'll just find out I've got some weird condition or lasting injury and just mess myself up more.

I see all these awesome posts from people who are banging out flagpoles and planche pushups and clapping handstand pushups and have genuinely no idea (despite reading way more training literature than neccessary) how you get to that. 

I do work out regularly and love it while I do it but I feel like I'm never going to be able to do any of this right and be stuck as a hundred forty pound weak shit the rest of my life. 

Anyone who has dealt with something similar have any idea how to figure all this out? Thank you for bearing with me.

tl;dr: Everyone is doing something right and I don't know what it is

(this is here because during the brief times I'm actually almost moderately in shape I love rock climbing and yoga excessively and have always wanted to get into gymnastics)

EDIT: A massive thank you to everyone who has posted. I'm genuinely saving some of your responses to come back to for motivation when I feel this way. Huge appreciation; so glad I happened onto this community.",,False,,t5_2tf0a,1357172421.0,,,True,t3_15tzpz,http://www.reddit.com/r/bodyweightfitness/comments/15tzpz/avoid_getting_caught_up_in_your_own_head_aka_how/,
1344121807.0,50,evilcyber.com,xov6q,Thoughts on this pull ups without a pull up bar article?,59,9,13,http://www.reddit.com/r/bodyweightfitness/comments/xov6q/thoughts_on_this_pull_ups_without_a_pull_up_bar/,,,False,,t5_2tf0a,False,,,False,t3_xov6q,http://evilcyber.com/fitness/pullups-without-bar/,
1336882966.0,52,youtube.com,tkksq,Assassins Creed  training ,54,2,11,http://www.reddit.com/r/bodyweightfitness/comments/tkksq/assassins_creed_training/,,,False,,t5_2tf0a,False,,,False,t3_tkksq,http://www.youtube.com/watch?feature=player_embedded&v=Jtvv6sVolo0,
1333211973.0,52,youtube.com,rmiob,A very interesting freestyle plyo workout,57,5,10,http://www.reddit.com/r/bodyweightfitness/comments/rmiob/a_very_interesting_freestyle_plyo_workout/,,,False,,t5_2tf0a,False,,,False,t3_rmiob,http://www.youtube.com/watch?v=Hs4UaYkg50c,
1375790909.0,52,self.bodyweightfitness,1jt1oq,Push-ups vs Dumbbell bench press weight question,62,10,41,http://www.reddit.com/r/bodyweightfitness/comments/1jt1oq/pushups_vs_dumbbell_bench_press_weight_question/,"Hi. Right now I can do about 15 push-ups at once. I lived under the impression that you're lifting about 70% of your weight when performing a push-up, which would mean about 35 kg in my case (77 lbs). When it comes to dumbbell bench press, I'm currently doing 3 sets of 10 reps with 7 kg (15 lb) dumbbells. Which means I'm lifting 14 kg (30 lbs) in total. That's nowhere near what I'm supposed to be lifting when I'm doing push-ups. Granted, if I didn't do as many sets I might be able to lift more, but definitely not 35 kg (2 x 17 kg dumbbells). Would it be different if I was using a barbell? Thanks!",,False,,t5_2tf0a,False,,,True,t3_1jt1oq,http://www.reddit.com/r/bodyweightfitness/comments/1jt1oq/pushups_vs_dumbbell_bench_press_weight_question/,
1366662327.0,50,self.bodyweightfitness,1cvwo7,Ab wheel progression?,58,8,13,http://www.reddit.com/r/bodyweightfitness/comments/1cvwo7/ab_wheel_progression/,Using the ab wheel from my knees is too easy but from my feet too hard,,False,,t5_2tf0a,False,,,True,t3_1cvwo7,http://www.reddit.com/r/bodyweightfitness/comments/1cvwo7/ab_wheel_progression/,
1365503537.0,53,self.bodyweightfitness,1bzckv,Iron gym cracking my door frame!? Alternative needed,62,9,12,http://www.reddit.com/r/bodyweightfitness/comments/1bzckv/iron_gym_cracking_my_door_frame_alternative_needed/,"Hi guys I currently have an iron gym doorway pullup bar but noticed last night that the top of the door frame where the support bar rests is cracking, think the crack was already there just seems to be getting worse.  Not sure if the bar is causing this but was getting some bits of dust paint wood etc landing on me last night which made me a little nervous!! I only weigh 64kg so not like I am super heavy. No other doorways in the house are suitable to have this pullup bar on.  Luckily when I workout on my lunch break the local park has bars I can use but need something for home so looking at an alternative.

I do like the home made outside solutions and might be something I try and get farther inlaw involved in but this will take months as have other higher priorities

The problem is I live in a small house with second child on the way soon so will not have much spare internal space.  Also its a rented property so wont be able to drill walls etc!!

So looking for any recommended pull up stations? Have seen the ""hotgym"" which is collapsible so good in terms of space but is a lot of money and wonder how stable it will be.  Have seen the power bar 2 (another doorway solution) which may put less strain on top of door frame!!?  ",,False,,t5_2tf0a,False,,,True,t3_1bzckv,http://www.reddit.com/r/bodyweightfitness/comments/1bzckv/iron_gym_cracking_my_door_frame_alternative_needed/,
1363186682.0,50,self.bodyweightfitness,1a7uf1,Muscle-up drills video,63,13,11,http://www.reddit.com/r/bodyweightfitness/comments/1a7uf1/muscleup_drills_video/,[This video has some muscle-up progression suggestions](http://www.youtube.com/watch?v=IWevfH8QL3w) that I haven't seen before.,,False,,t5_2tf0a,False,,,True,t3_1a7uf1,http://www.reddit.com/r/bodyweightfitness/comments/1a7uf1/muscleup_drills_video/,
1352776633.0,51,harrycloudfoot.com,133p8z,Self-Experiment | “BarStarrz: Increase your Pull-Ups” ,58,7,12,http://www.reddit.com/r/bodyweightfitness/comments/133p8z/selfexperiment_barstarrz_increase_your_pullups/,,,False,,t5_2tf0a,False,,,False,t3_133p8z,http://harrycloudfoot.com/2012/05/11/self-experiment-barstarrz-increase-your-pull-ups-reviewed-get-mad-results-in-6-weeks/,
1374444458.0,49,self.bodyweightfitness,1irud9,All I want to do is one pull up.,68,19,62,http://www.reddit.com/r/bodyweightfitness/comments/1irud9/all_i_want_to_do_is_one_pull_up/,"Started bodyweight training 7 weeks ago in order to get fit while gaining strength. My upper body is pretty weak, and I've been doing these negative pull ups for 7 weeks now and I feel no difference. Should I start lifting actual weights to get stonger faster?",,False,,t5_2tf0a,False,,,True,t3_1irud9,http://www.reddit.com/r/bodyweightfitness/comments/1irud9/all_i_want_to_do_is_one_pull_up/,
1371830529.0,50,self.bodyweightfitness,1gstz2,Intermediate Routine Discussion,59,9,48,http://www.reddit.com/r/bodyweightfitness/comments/1gstz2/intermediate_routine_discussion/,"Hey guys,

I figured it might be useful for us to provide an intermediate routine in the FAQ, or at least an outline of one, but there's a lot of options. So I wanted to discuss them.

The primary changes, in my eyes, between beginner and intermediate, are going to be weekly frequency of movements, speed of progression, and the addition of deloads. But beside that, there's hundreds of ways to do it.

Throw your ideas out there. I'll add mine

**Edit:** People - please post some alternative ideas or views here. ",,False,,t5_2tf0a,1371851553.0,,,True,t3_1gstz2,http://www.reddit.com/r/bodyweightfitness/comments/1gstz2/intermediate_routine_discussion/,
1371182336.0,48,self.bodyweightfitness,1gbfx2,"Training for 3-4 hours a day, 6 days a week (As Ido Portal prescribes)",58,10,37,http://www.reddit.com/r/bodyweightfitness/comments/1gbfx2/training_for_34_hours_a_day_6_days_a_week_as_ido/,"I was reading some critiques of Ido's methodology and specifically that anyone who trains as much as he prescribes (which is 3-4 hours a day 6 days a week) will progress regardless of the protocol.

I'm sure that's true, but what would the program look like? For example, I train 4 days a week for about 1.5-3 hours a day. My program works tumbling and Capoeira for skill work. 

I warm up with some burpees and bodyline static holds (working up to 3 sets of 60 seconds each). I work RTO support holds, German Hangs and a scalpular routine. Then I move onto the exercises.

I have been combining Foundation One (a gymnasticbodies program that includes planche, rope climb and manna movements) with muscle-up work (pull ups, dips and transition work on the rings), back lever, and front levers. On shoulder day I work wall runs, handstand static holds and headstand pushups variations.

I feel like I get a really good workout from all this, but I don't know how I could organize it into a 3-4 hr per day/6 days a week program. Does anyone here know how that would break down?",,False,,t5_2tf0a,False,,,True,t3_1gbfx2,http://www.reddit.com/r/bodyweightfitness/comments/1gbfx2/training_for_34_hours_a_day_6_days_a_week_as_ido/,
1369334627.0,51,self.bodyweightfitness,1ex3uf,BarStarzz Android App + more,64,13,13,http://www.reddit.com/r/bodyweightfitness/comments/1ex3uf/barstarzz_android_app_more/,"Whatsup guys, Hovhannes here from the calisthenics team BarStarzz.

We got a new [Android app on the Play Store](https://play.google.com/store/apps/details?id=com.barstarzz) with all our social feeds, routines, and inspiration. We're hoping to add daily challenges and recipes in our next update.

We also have our new [forums](http://www.barstarzz.com/bzforums) that launched today.

We'll also be in [Boston](https://www.facebook.com/events/157904127714796) this weekend if anyone in the area wants to link up!

Thanks, stay awesome!
",,False,,t5_2tf0a,False,,,True,t3_1ex3uf,http://www.reddit.com/r/bodyweightfitness/comments/1ex3uf/barstarzz_android_app_more/,
1364640428.0,50,self.bodyweightfitness,1bap6x,myfitnesspal.com thoughts?,61,11,35,http://www.reddit.com/r/bodyweightfitness/comments/1bap6x/myfitnesspalcom_thoughts/,"last night i found this site: http://www.myfitnesspal.com/
and it looks really nice for caloriecalculating and stuff. what do u think about this?
I realised that there is a difference between my tdde on this site and that i saw on other sites.
its 2100, im 6foot and 227lbs, i work in an office and do 5 workouts per week (mid difficult)? what do u think about the tdde of 2100?

thank you for your help:)",,False,,t5_2tf0a,False,,,True,t3_1bap6x,http://www.reddit.com/r/bodyweightfitness/comments/1bap6x/myfitnesspalcom_thoughts/,
1359665000.0,48,self.bodyweightfitness,17nf2k,"New Gymnastics Bodies ""Foundation One"" Program",61,13,85,http://www.reddit.com/r/bodyweightfitness/comments/17nf2k/new_gymnastics_bodies_foundation_one_program/,"https://www.gymnasticbodies.com/forum/store/product/14-foundation-one-desktopfirefox-edition/

I, for one, am excited. Not that I don't like OG and other things, but I am a big proponent of taking in information from all sources

Edit: I'm currently waiting for my download link. :)",,False,,t5_2tf0a,1359665563.0,,,True,t3_17nf2k,http://www.reddit.com/r/bodyweightfitness/comments/17nf2k/new_gymnastics_bodies_foundation_one_program/,
1354946092.0,51,youtube.com,14hjig,"Hey guys, so 2 days back to gymnastics after a 7 month break ..only pommel training so far,, say what you think",58,7,39,http://www.reddit.com/r/bodyweightfitness/comments/14hjig/hey_guys_so_2_days_back_to_gymnastics_after_a_7/,,,False,,t5_2tf0a,False,,,False,t3_14hjig,http://www.youtube.com/watch?v=Saddo6SmK9o,
1338312651.0,49,self.bodyweightfitness,ualu6,"Convict Conditioning, Changed My Views.",56,7,44,http://www.reddit.com/r/bodyweightfitness/comments/ualu6/convict_conditioning_changed_my_views/,"Hey BWFit.

I've been trying to get myself motivated and get fit for a while now but with no success. After searching the net for different types of fitness training I found Calisthenics, mainly through the Bar-Barians on youtube. The things they could do and the way they looked, added to the fun they seemed to be having as a group, really sold me on the idea. Then I found you guys and started trying to gather information about it with the view to getting big and looking great, however, I kept getting confused by conflicting posts.

I kept seeing the Convict Conditioning title thrown around and ended up buying it. My copy turned up today and it's really changed my mind. I no longer want to be big and base my workouts on looks. As nice as it would be to look great, I want to be as strong as I can be. I have a lot of friends that pound the gym day in and day out to increase their bench or squat max, and I'd love to turn around and bust out a set of handstand push ups and see the look on their faces.

Sorry for the long post but my main point is that this book has finally given me the motivation I need to change my ways, and change my life. I hope to be pretty active on this subreddit and gain all the knowledge I can.

Btw, are there any other books like this that are must haves?",,False,,t5_2tf0a,False,,,True,t3_ualu6,http://www.reddit.com/r/bodyweightfitness/comments/ualu6/convict_conditioning_changed_my_views/,
1335205449.0,49,thetraininglifestyle.com,soisi,2 Beast Mode Bodyweight Workouts and Sprint Intervals For The Lean Look ,66,17,17,http://www.reddit.com/r/bodyweightfitness/comments/soisi/2_beast_mode_bodyweight_workouts_and_sprint/,,,False,,t5_2tf0a,False,,,False,t3_soisi,http://www.thetraininglifestyle.com/2012/04/here-are-2-training-methods-that-are-helping-people-get-crazy-lean/,
1333976372.0,47,i.imgur.com,s0poq,Lost 40 lbs over the last 7 months and now my posture looks like I'm leaning forward.  Normal?,61,14,42,http://www.reddit.com/r/bodyweightfitness/comments/s0poq/lost_40_lbs_over_the_last_7_months_and_now_my/,,,False,,t5_2tf0a,False,,,False,t3_s0poq,http://i.imgur.com/S89VA.jpg,
1375368400.0,45,self.bodyweightfitness,1jhvtw,I'm full.,63,18,71,http://www.reddit.com/r/bodyweightfitness/comments/1jhvtw/im_full/,"I can't eat anymore. How can I gain muscle?

I drink protein shakes every day (ON Gold Standard Whey) and try to eat plenty. For the past five weeks, I've been working out five days a week (3x bodyweight strength exercises, 2x running). I feel much more in shape and I look better, but I am having trouble gaining muscle. 

I just had a big bowl of oatmeal, with a scoop of protein powder and blueberries on top, and now I feel like I won't be hungry again for hours. I'm also mindful of Mark Lauren's ""don't stuff yourself"" advice, and I enjoy not having a big belly. Advice?",,False,,t5_2tf0a,False,,,True,t3_1jhvtw,http://www.reddit.com/r/bodyweightfitness/comments/1jhvtw/im_full/,
1375059903.0,46,self.bodyweightfitness,1j8wjc,Moronic Monday,56,10,237,http://www.reddit.com/r/bodyweightfitness/comments/1j8wjc/moronic_monday/,"Welcome to Moronic Monday, your weekly stupid questions thread. Have a dumb question and afraid to ask it? This is the thread is for you.

#**Rules:**

* As always, **read the [**FAQ**](http://www.reddit.com/r/bodyweightfitness/wiki/faq) before posting.**

* **If you have an exercise or progression question, check the progressions wiki on the sidebar before posting.**

* No rude or condescending comments, any comments of this nature will be removed.

* If your question was not answered in last week's post, feel free to ask it again.
",,False,,t5_2tf0a,False,,,True,t3_1j8wjc,http://www.reddit.com/r/bodyweightfitness/comments/1j8wjc/moronic_monday/,
1373985318.0,51,self.bodyweightfitness,1iey6v,Who is THE example of a perfect physique just using bodyweight exercises? (mini rant),79,28,99,http://www.reddit.com/r/bodyweightfitness/comments/1iey6v/who_is_the_example_of_a_perfect_physique_just/,"*I can see a barrage of Hannibal King posts in my future*

I have read the FAQ. But I also see that comment posted in practically every post when someone asks about the benefits of switching to BE from the gym/in place of the weights. I think that the misconception is that gym goers believe they might lose size and strength by switching to this kind of training. So as a benefit to them, who best represents a great body both in terms of visual appeal but also physical strength when it comes to body weight training? 

And yes, Hannibal King is a good example but his legs are kind of lacking (as if that's any reason to disqualify him.) ",,False,,t5_2tf0a,False,,,True,t3_1iey6v,http://www.reddit.com/r/bodyweightfitness/comments/1iey6v/who_is_the_example_of_a_perfect_physique_just/,
1372781704.0,50,self.bodyweightfitness,1hi5vu,Hanging with relaxed shoulders at the bottom of pullups,55,5,20,http://www.reddit.com/r/bodyweightfitness/comments/1hi5vu/hanging_with_relaxed_shoulders_at_the_bottom_of/,"OK, this kind of came up in the bodyweight thread in weight room, but let's analyze the ""conundrum"" of relaxing your shoulders at the end range of pullups.

There's generally two key points that I want to make.

* Hanging at the bottom of pullups where the GH joint is approximately in end range flexion can aggravate some people's shoulders, especially those with previous injury history or poor mobility to go overhead. Basically, you can tell if this is you if your shoulders are uncomfortable/painful at the bottom, and it can vary depending on injury condition such as tendonitis, impingement, bursitis, or others. So it is not for everyone.. if you've had previous injuries in your shoulders and relaxing at the bottom is bothersome I would suggest not doing it.

* However, there's nothing really magical about doing it if you can do it. You do get a bit of extra range of motion and scapular muscle activation (due to having to retense the scapular muscles and bring them into a more optimal position) but there's no inherent thing about extra connective tissue strengthening. It doesn't really strengthen the connective tissue anymore than other movement.

Basically, when you're hanging the muscles are going to stretch until they get to a certain length where the muscle spindles kick in with involuntary muscle activity to avoid the joint from dislocating (GH joint specifically), but the scapular muscles will also do this. It's neither bad or good to allow this. It's just some extra range of motion.

Note that the muscle spindles involuntary kick in for other movements where the humerus is being pulled away from the GH joint such as deadlifts. So there's nothing really inherently bad about that; it's just the body's way of preventing a possible injury condition just like the muscles getting tight when you stretch them towards any other end range of motion. 

There's some slight benefits in getting the scapular muscles through a bit more range of motion, but often times this is out weighed by previous injury history or other aggravation to the shoulders at end range. If you can do it and want to do it go for it. If you can't do it and want to do it, then it can be built up to as long as you rehab properly. If you don't want to do it then I wouldn't really worry about it too much.

Comments/questions/other myths about this that need busting?",,False,,t5_2tf0a,False,,,True,t3_1hi5vu,http://www.reddit.com/r/bodyweightfitness/comments/1hi5vu/hanging_with_relaxed_shoulders_at_the_bottom_of/,
1372537411.0,50,self.bodyweightfitness,1hbsns,New prerequisite for Muscle Ups: False Grip Hang!,60,10,12,http://www.reddit.com/r/bodyweightfitness/comments/1hbsns/new_prerequisite_for_muscle_ups_false_grip_hang/,"So the other day I was working out with another friend and he was very strong and light.  We were following the pulling-portion of [my bodyweight routine](http://antranik.org/bodyweight-training/) and I asked him if he wanted to try to get comfortable with a muscle up.  He was totally down to try it.

Now, in my guide, it is recommended that before you do *any* MU training, you must be able to complete...

* 3x8 full, deep dips
* 3x8 chest-to-bar pull ups.

I know that my buddy was totally capable of these things, so I thought we would simply try some false grip pull ups on the rings as that's where I'm at.

Turns out, he had no experience with the false grip at all and doing pull ups with them turned out to be extremely challenging because he wasn't comfortable with the false grip itself.

**So in my guide, I added the ""False Grip Hang"" (3x30sec) as the first progression for MU training.  After one is comfortable with simply hanging with a false grip like that, *then* they could start practicing pull ups with the false grip.**

**[Here is an excellent false-grip-hang video demonstration by gymnasticswod.com](http://gymnasticswod.com/content/false-grip-progressions-pt1).**

A good foundation is so, so, very important. Also, chalking up the wrists helps a lot. Anyway, I hope that helps.  

**ETA: Also added Russian Dips as another exercise that leads up to as something that should be mastered before trying an eccentric or kipping muscle up.  This is hella important as it gets you used to working out the most difficult part of the MU: the transition.  [Here's a good tutorial video on how to perform them them](https://www.youtube.com/watch?v=ZtXMZgQOOpE).  You need a parallel bar of some sort.**",,False,,t5_2tf0a,1372577224.0,,,True,t3_1hbsns,http://www.reddit.com/r/bodyweightfitness/comments/1hbsns/new_prerequisite_for_muscle_ups_false_grip_hang/,
1366007087.0,47,self.bodyweightfitness,1cdj38,Tutorial YouTube Anthology - Additions are welcomed,55,8,4,http://www.reddit.com/r/bodyweightfitness/comments/1cdj38/tutorial_youtube_anthology_additions_are_welcomed/,"Put this together of my friends and my favorite channels on YouTube. Got a great tutorial video not here? Let me know!

**Beginner Motivation**  
http://www.youtube.com/watch?v=Cv0Ea5fhzAo  

**Warmup**  
http://www.youtube.com/watch?v=pBoFxQ-jKr4  

**Legs**  
http://www.youtube.com/watch?v=dG1FeJLVpQ8    
http://www.youtube.com/watch?v=IAYVPBlCfzg  
http://www.youtube.com/watch?v=qwFaGmIhf70  
http://www.youtube.com/watch?v=NdaS-I56PpI  
http://www.youtube.com/watch?v=HDzWem7CfIg   

**Pushups**  
http://www.youtube.com/watch?v=srSLi1KL1vQ  
http://www.youtube.com/watch?v=pIVTUUSBYQM  
http://www.youtube.com/watch?v=TQrj4pTxogU  

**Dips**  
http://www.youtube.com/watch?v=eeYbYK3dyFI  
http://www.youtube.com/watch?v=TdMOTkBU-2U    
http://www.youtube.com/watch?v=jkDJCPouGi8  

**Pull-Ups**  
http://www.youtube.com/watch?v=NnN8ksvVRIQ  
http://www.youtube.com/watch?v=untIhZew1Iw  

**Muscle-Ups**  
http://www.youtube.com/watch?v=RWVaWfMOxHw  
http://www.youtube.com/watch?v=rtgO1_6MKlk  
http://www.youtube.com/watch?v=tOMIgwTmPV8  
http://www.youtube.com/watch?v=oBoFVlB806s  
http://www.youtube.com/watch?v=-97T8pJVFaE  
https://www.youtube.com/watch?v=o9tv-kAoqTY  

**360 Muscle-Up**  
https://www.youtube.com/watch?v=oSgJNH_ZifQ  

**Levers**  
http://www.youtube.com/watch?v=xCivCk6H_Ws  
http://www.youtube.com/watch?v=jY5gWTKBjmU  
http://www.youtube.com/watch?v=LbGE1lXiltg  
http://www.youtube.com/watch?v=O6j924947eI  
http://www.youtube.com/watch?v=sIOogTdzue8  

**Core**  
http://www.youtube.com/watch?v=BsaD-BadB9M  
http://www.youtube.com/watch?v=hwQt3fCmV6A  
http://www.youtube.com/watch?v=w0qevT5T48c  

**Handstand**  
http://www.youtube.com/watch?v=t1Fs_3YTPzo  
http://www.youtube.com/watch?v=EM3IHbynKxc  
http://www.youtube.com/watch?v=InDqpqVgY1s  

**Planche**  
http://www.youtube.com/watch?v=eUYscp_yOFI  
http://www.youtube.com/watch?v=odcPqBOlJhI  

**Rings!**  
http://www.youtube.com/watch?v=OmlzK3z8xF8  
http://www.youtube.com/playlist?list=PLD3F031E75D8A448E  

**All-Around Push**  
https://www.youtube.com/watch?v=TDplIpBUDWE  

**Flags**  
http://www.youtube.com/watch?v=FSaR4iwBcj8  
http://www.youtube.com/watch?v=VA4l6FIOMyI  
http://www.youtube.com/watch?v=M0gbAFQoOjU  
http://www.youtube.com/watch?v=nW9qs4l--Yc  ",,False,,t5_2tf0a,False,,,True,t3_1cdj38,http://www.reddit.com/r/bodyweightfitness/comments/1cdj38/tutorial_youtube_anthology_additions_are_welcomed/,
1365348567.0,52,self.bodyweightfitness,1but7w,thoughts on the 1% workout?,68,16,55,http://www.reddit.com/r/bodyweightfitness/comments/1but7w/thoughts_on_the_1_workout/,"there's an article on schwarzenegger.com (link below) that a 1% workout. the article basically supports bodyweight fitness. I was wondering what everyone on r/bodyweightfitness thoughts were on this article. is the article exaggerating when it claims you can get results with a ""1% workout""?

http://www.schwarzenegger.com/fitness/post/your-body-is-all-you-need-the-worlds-oldest-training-method-and-a-1-workout

edit: i appreciate the input. upvotes for all of you who gave any type of feedback. as a grad student who spends most of my time at either school, library, or home, the workout stated in the article seemed like a good way to get started in a routine that would keep me somewhat in shape. following your recommendations, i'll be checking out the FAQ and get started on a beginners routine. thank you!",,False,,t5_2tf0a,1365371828.0,,,True,t3_1but7w,http://www.reddit.com/r/bodyweightfitness/comments/1but7w/thoughts_on_the_1_workout/,
1362158006.0,51,self.bodyweightfitness,19gz6a,"Gymnastic Bodies ""Handstand One"" course is live",64,13,20,http://www.reddit.com/r/bodyweightfitness/comments/19gz6a/gymnastic_bodies_handstand_one_course_is_live/,"https://www.gymnasticbodies.com/forum/store/product/18-handstand-one/

Yes, again, I purchased this, because I have disposable income and like buying these sorts of things.

Some notes:

* Progressions are solid. I like the integrated mobility work
* Same ""Mastery Templates"" as Foundation One, which seem to take a super long view of things
* Online ONLY course ~~- no videos~~. This is kind of a crappy thing compared to F1
* Nothing in here is super magically new if you've followed BtGB's forums for a while, but it's nicely packaged with nice pictures.
* Prep and mobility work are the big sellers here.
* Probably not worth $95, but if you have money to burn and are interested in handstands, it's good.

**Edit:** Turns out there are videos. They're just embedded (webm?) and Firefox doesn't have automatic controls for them, so I have to right click and hit play.",,False,,t5_2tf0a,1362172131.0,,,True,t3_19gz6a,http://www.reddit.com/r/bodyweightfitness/comments/19gz6a/gymnastic_bodies_handstand_one_course_is_live/,
1360938927.0,53,self.bodyweightfitness,18ky52,Bodyweight fitness can be more than gymnastics.,64,11,31,http://www.reddit.com/r/bodyweightfitness/comments/18ky52/bodyweight_fitness_can_be_more_than_gymnastics/,"[US Pole Dance Competition 2012 - Natasha Wang](http://www.youtube.com/watch?v=8QJkf4Vpvss) A bit NSFW, a woman in a revealing outfit.

This woman is quite impressive.",,False,,t5_2tf0a,False,,,True,t3_18ky52,http://www.reddit.com/r/bodyweightfitness/comments/18ky52/bodyweight_fitness_can_be_more_than_gymnastics/,
1359646485.0,52,self.bodyweightfitness,17ms9q,Why L-Sit?,57,5,46,http://www.reddit.com/r/bodyweightfitness/comments/17ms9q/why_lsit/,"I've looked through the FAQ and the top posts on here and I still don't see a justification for the L-sit over any other core exercise, (ie sit ups etc) or even a list of muscle groups involved? So, enlighten me, what's so great about them?",,False,,t5_2tf0a,False,,,True,t3_17ms9q,http://www.reddit.com/r/bodyweightfitness/comments/17ms9q/why_lsit/,
1355413883.0,47,youtube.com,14sezl,Video of someone doing things I didn't believe possible just for a comedy bit.,51,4,7,http://www.reddit.com/r/bodyweightfitness/comments/14sezl/video_of_someone_doing_things_i_didnt_believe/,,,False,,t5_2tf0a,False,,,False,t3_14sezl,http://www.youtube.com/watch?v=zzKUrTD7WOo,
1353939794.0,50,self.bodyweightfitness,13t9pq,My doorframes are too weak to support a pull-up bar. Ideas?,61,11,19,http://www.reddit.com/r/bodyweightfitness/comments/13t9pq/my_doorframes_are_too_weak_to_support_a_pullup/,"I have one of those detachable pull-up bars, which is pretty awesome. The problem is that my apartment building is old, and the doorframes are not strong enough to support me.

I could go to the gym or to a playground, but I workout mostly at home. I'd also rather not buy a stand (defeats the purpose of bodyweight imo)",,False,,t5_2tf0a,False,,,True,t3_13t9pq,http://www.reddit.com/r/bodyweightfitness/comments/13t9pq/my_doorframes_are_too_weak_to_support_a_pullup/,
1349132031.0,49,self.bodyweightfitness,10saui,Overcoming Gravity reddit,66,17,22,http://www.reddit.com/r/bodyweightfitness/comments/10saui/overcoming_gravity_reddit/,"Hey guys,

If you want to ask OG specific questions you can shoot them this way at our new reddit:

http://www.reddit.com/r/overcominggravity/

Basically, we wanted to move away from a conventional forum for a while, and people had been previously PMing me a lot about specific OG questions. Well, now you have a place to ask them publically. :)

I will still be active in both reddits as much as possible!

Also, in other good news we should have a kindle version of OG within a month or two I'm hoping.

Steve",,False,,t5_2tf0a,False,,,True,t3_10saui,http://www.reddit.com/r/bodyweightfitness/comments/10saui/overcoming_gravity_reddit/,
1346810252.0,47,self.bodyweightfitness,zdc6j,i've got a pull up bar and an 11 year old boy body and what am i doing,73,26,25,http://www.reddit.com/r/bodyweightfitness/comments/zdc6j/ive_got_a_pull_up_bar_and_an_11_year_old_boy_body/,I want to look good naked. ,,False,,t5_2tf0a,False,,,True,t3_zdc6j,http://www.reddit.com/r/bodyweightfitness/comments/zdc6j/ive_got_a_pull_up_bar_and_an_11_year_old_boy_body/,
1344532872.0,45,groupon.com,xy5b0,Groupon Goods has a killer deal on Iron Gym + Ab Straps right now. $19,60,15,19,http://www.reddit.com/r/bodyweightfitness/comments/xy5b0/groupon_goods_has_a_killer_deal_on_iron_gym_ab/,,,False,,t5_2tf0a,False,,,False,t3_xy5b0,http://www.groupon.com/deals/gg-iron-gym-total-upper-body-workout-bar-extreme-edition?utm_medium=email&utm_source=channel_goods-deals&sid=11232942&user=57a097ddf17f8e5e7cb3fc373d1fc604fe7ece31009d63bd228b1541684e4d89&utm_campaign=11232942&s=body&d=gg-iron-gym-total-upper-body-workout-bar-extreme-edition&p=1&c=deal_button,
1342502564.0,52,imgur.com,wore0,"Fuck yeah, parallettes!  (or, how I'm going to injure myself on a budget)",59,7,13,http://www.reddit.com/r/bodyweightfitness/comments/wore0/fuck_yeah_parallettes_or_how_im_going_to_injure/,,,False,,t5_2tf0a,False,,,False,t3_wore0,http://www.imgur.com/LLe6L.jpeg,
1370596740.0,52,self.bodyweightfitness,1fupad,"Best exercise for hamstrings, glutes and lower back?",56,4,36,http://www.reddit.com/r/bodyweightfitness/comments/1fupad/best_exercise_for_hamstrings_glutes_and_lower_back/,"BW exercise. I want to pair it with my pistol squats which I feel is hitting my quads. I feel my glutes/hamstrings are inactive/weak. What other exercise can I use? 

thanks guys",,False,,t5_2tf0a,False,,flair,True,t3_1fupad,http://www.reddit.com/r/bodyweightfitness/comments/1fupad/best_exercise_for_hamstrings_glutes_and_lower_back/,
1369340203.0,50,self.bodyweightfitness,1exbfv,"Has anyone built a satisfactory chest using only bodyweight exercise? If so, how?",61,11,80,http://www.reddit.com/r/bodyweightfitness/comments/1exbfv/has_anyone_built_a_satisfactory_chest_using_only/,"I've been trying to build a nice looking chest with bodyweight exercise for a while now (male, 20 yo, 71 kg/157 lbs, not sure about BF but I'm guessing round 15%). I've been getting some gains, but I have the feeling that I'm not maximizing my potential. Do you know anyone or are someone that has built a nice chest with BWE? What was the routine? Any particular additions/changes in the diet? Supplements? Thanks guys.

EDIT: So basically I gave one arm pushup progression training a shot and I definitely felt maxed out, which was amazing. I also added wide grip explosive clap pushups to the end. Obviously  it's too early to tell if the results will be aesthetically pleasing, but I'm getting the feeling they will. Thank you so much for your advice guys. ",,False,,t5_2tf0a,1369594589.0,,,True,t3_1exbfv,http://www.reddit.com/r/bodyweightfitness/comments/1exbfv/has_anyone_built_a_satisfactory_chest_using_only/,
1367855235.0,50,self.bodyweightfitness,1dspwa,"I just got a job working construction. Should I still have a routine? If so, what?",53,3,31,http://www.reddit.com/r/bodyweightfitness/comments/1dspwa/i_just_got_a_job_working_construction_should_i/,,,False,,t5_2tf0a,False,,,True,t3_1dspwa,http://www.reddit.com/r/bodyweightfitness/comments/1dspwa/i_just_got_a_job_working_construction_should_i/,
1365110603.0,46,self.bodyweightfitness,1bosnz,Foam rolling?,61,15,58,http://www.reddit.com/r/bodyweightfitness/comments/1bosnz/foam_rolling/,"I've been doing p90x lean for 10 days now, and so far I'm really digging the results. I'm getting stronger and more flexible.

Recently, I was talking to my friend about workingout and he strongly suggested a foam roller since it did wonders for him, such as getting himself to almost do the splits in a manner of days. I'm hesistent about buying one since I just want to stick p90x since I just started and my mess up my routine. But I'm also tempted to buy it because of his results, which could be useful for my martial arts training.

Have any of you guys tried it? Does it really work that well in relaxing and stretching your muscles?",,False,,t5_2tf0a,False,,,True,t3_1bosnz,http://www.reddit.com/r/bodyweightfitness/comments/1bosnz/foam_rolling/,
1363570908.0,49,self.bodyweightfitness,1ahyip,"Between doing 5 sets of 15 pullups at bodyweight or 5 sets of 5 pullups with a weighted vest on, which will increase my bodyweight strength faster?",53,4,26,http://www.reddit.com/r/bodyweightfitness/comments/1ahyip/between_doing_5_sets_of_15_pullups_at_bodyweight/,,,False,,t5_2tf0a,False,,,True,t3_1ahyip,http://www.reddit.com/r/bodyweightfitness/comments/1ahyip/between_doing_5_sets_of_15_pullups_at_bodyweight/,
1361905904.0,47,self.bodyweightfitness,199wbc,Chest pain/center of chest cracking,58,11,29,http://www.reddit.com/r/bodyweightfitness/comments/199wbc/chest_paincenter_of_chest_cracking/,"I've started using the basic stretching and molding mobility in the mornings. However when I do the band dislocates(with my belt) and my arms reach the back, my chest cracks(sounds like cracking a knuckle but coming from the core of my chest) but it doesn't hurt. Should this worry me? I've had some chest pains for around half a year now but I attributed it to my sloppy posture. Are there any recommendations for chest stretches/massages? Thanks BWF!",,False,,t5_2tf0a,False,,,True,t3_199wbc,http://www.reddit.com/r/bodyweightfitness/comments/199wbc/chest_paincenter_of_chest_cracking/,
1353767631.0,47,self.bodyweightfitness,13pq88,"Ido Portal on ""core strength"". Thoughts?",53,6,19,http://www.reddit.com/r/bodyweightfitness/comments/13pq88/ido_portal_on_core_strength_thoughts/,"CORE STRENGTH. Lets talk Core, my favorite word.

Core Strength is a very hot and sexy term and as well the biggest loaf of shit out there.

I get daily remarks at locations I train at around the world: 'man, you have amazing core strength', 'what a demonstration of core control' and other shenanigans. I usually say 'thanks' and roll my eyes walking away.

Here is your wake up call:

1. Rarely wo
uld Core Strength be the limiting factor in performance. It can happen, but its not a common issue.

2. Often proper muscular coordination is in the heart of the problem, and not lack of strength. For example most people have enough 'core strength' to properly hold a handstand, but lack the proper 'software' to coordinate rebalancing action and use it along with other areas in the proper timing. Its not weakness or decondition that holds them back, so stop wasting their time, 'Handstand Experts'.

3. Core Strength, even when needed, have to be developed specifically to the relevant movement patterns. You can hammer away on the Pilates machines but I will break you apart with some simple gymnastics stuff, a bit of BJJ, strongman carries or even a back squat. I actually do this, on a regular basis in my workshops where I receive a lot of top level Yogis, Pilates folks and other 'core specialists'.

4. Most professional athletes train their core with various drills, thats true. They are successful IN SPITE of this habit and not because of it. I can speak for myself and my students: we are performing one arm handstands, airborn acrobatics, we climb, we fight, we dance, we can perform full front levers, human flags, press handstands from an L position, etc. WE ARE NOT DOING ONE GENERAL CORE EXERCISE. Not even one.

5. The contribution of 'core exercises' to the appearance of your six pack is minimal. Those muscles have poor potential for hypertrophy in most people and usually are covered with a layer of fat. So, first things first, put your efforts into becoming less of a fatbastard before you allow yourself ANY core exercises.
Now if anything can hypertrophy the abs and shock them into growth its going to be very different from their postural supporting design. The best I've come across are... BACK TUCKS. Yes, you heard me right- back flips.
I remember a case where one of my students took on a challenge and decided to perform 120 back flips for time - as quickly as possible. We like doing shit like that from time to time. She finished in under 30 min, (yes, SHE) but did not appear at the facility for the next week.. Later we discovered she couldn't walk due to extreme soreness of the abdominal wall that lasted for days.

So, enjoy your swiss ball, pilates reformer, crunches, sit-ups, garuda, gyrotonics, 6 min abs solution, kb ab circuit, russian twists and other past-times, but please, dont have any delusions of adequacy: this is NOT going to give you GENERAL CORE STRENGTH applicable to any movement demands.

With love,
Ido.",,False,,t5_2tf0a,False,,,True,t3_13pq88,http://www.reddit.com/r/bodyweightfitness/comments/13pq88/ido_portal_on_core_strength_thoughts/,
1351012434.0,46,self.bodyweightfitness,11ye7k,"Woman interested in starting bodyweight fitness - is 
this even feasible for me?",62,16,53,http://www.reddit.com/r/bodyweightfitness/comments/11ye7k/woman_interested_in_starting_bodyweight_fitness/,"It seems like a lot of the exercises involved in bodyweight fitness are geared towards men. Is it possible for me to learn these skills anyway? In case it helps, I am 5'8"" and about 138 lbs, and I'm in relatively good shape (though I've left off exercising way more than I should have this summer!). I don't have a huge amount of upper body strength, and comparatively speaking I carry a lot more of my weight below my waist than I do above it. I really love the idea of being able to do handstands and of being my own gym, but I don't want to invest time into something that isn't designed for my physique in the first place. 

I'd really love to hear from any women here who are good at this stuff! Just knowing that there are some would be encouraging.",,False,,t5_2tf0a,False,,,True,t3_11ye7k,http://www.reddit.com/r/bodyweightfitness/comments/11ye7k/woman_interested_in_starting_bodyweight_fitness/,
1349289308.0,50,self.bodyweightfitness,10vznr,What would you like to see in the FAQ?,59,9,58,http://www.reddit.com/r/bodyweightfitness/comments/10vznr/what_would_you_like_to_see_in_the_faq/,"So I've been looking around on the FAQ for a bit, and I can't help to think it's a bit messy.  
Like when it says that circuit workouts aren't effective, really, and then it promptly links to SimpleFit, as first link. That's a bit weird. It also really isn't that clear how to select exercises (I added a bit, but it's kind of tacked on).

I'm only just now thinking about completely restructuring the FAQ. What if we start with a more goal-oriented approach to creating your own routine (much like a tl;dr for the EMI article). Introduce the charts there.  
I'm not sure we need the why of BWF, just that it's as effective as lifting weights for certain goals, blah blah blah.  
Then go into skills and flexibility. First explain how these tie in with strength work, then short explanations and resources.  
Follow up with prehab, which is pretty damn important. Then finish off with a FAQ (is CC any good, etc.) and links to books, additional sites.

That sound good? Would such a thing even be allowed? Who would be up for writing something?",,False,,t5_2tf0a,False,,,True,t3_10vznr,http://www.reddit.com/r/bodyweightfitness/comments/10vznr/what_would_you_like_to_see_in_the_faq/,
1347827098.0,47,self.bodyweightfitness,zzibd,Help for a very large man who wants to use his body weight against itself to lose weight,60,13,48,http://www.reddit.com/r/bodyweightfitness/comments/zzibd/help_for_a_very_large_man_who_wants_to_use_his/,"r/bodyweightfitness, I am a very overweight man (500lbs,  I know you dont have to say it, I know how bad this is) who is turning 30 this year.  I have been large most of my life but it is out of control and its time to put the reigns on.  I want to start doing body weight training to use the excess fat i've accumulated to start getting into shape, but as you may imagine being 500lbs the weight is fairly restrictive, so a lot of the main exercises are out of my reach right now. I have started doing walking to burn calories but the problem i face is because of a weak core, I get back pain fairly quickly, so I want to focus mostly on lower back and obliques to build endurance.  can some of you with experience please think about some very basic lower back excursuses for someone with limited range of motion and a literal mountain to overcome.  

Please, be courteous. I am putting myself in a spot where you could easily be a dick and take  cheap shots at me because I am so big but I am hoping you are all better, and more helpful than that.

Thanks in advance ",,False,,t5_2tf0a,False,,,True,t3_zzibd,http://www.reddit.com/r/bodyweightfitness/comments/zzibd/help_for_a_very_large_man_who_wants_to_use_his/,
1345090314.0,46,youtube.com,yax3n,I hope I can do this kind of stuff someday,49,3,18,http://www.reddit.com/r/bodyweightfitness/comments/yax3n/i_hope_i_can_do_this_kind_of_stuff_someday/,,,False,,t5_2tf0a,False,,,False,t3_yax3n,http://www.youtube.com/watch?v=vPPb2r42eVQ,
1334628612.0,49,youtube.com,sdi4f,Just some planche pushups... ON RINGS,52,3,4,http://www.reddit.com/r/bodyweightfitness/comments/sdi4f/just_some_planche_pushups_on_rings/,,,False,,t5_2tf0a,False,,,False,t3_sdi4f,http://www.youtube.com/watch?v=zD5WN-VpzS4,
1331909628.0,47,self.bodyweightfitness,qzfas,"[Flexibility Friday] Biggest ""bang for your buck"" exercises and stretches",51,4,53,http://www.reddit.com/r/bodyweightfitness/comments/qzfas/flexibility_friday_biggest_bang_for_your_buck/,"Welcome to Flexibility Friday. The point of this thread is to discuss flexibility - techniques, tools, struggles, and hardships.

This week's topic is slightly different than the last few weeks. Today we will discuss the most beneficial exercises and stretches that you can do. These are things that you feel that everyone should be doing for their general flexibility and mobility. A ""potluck"", if you will.

(This is, of course, open to all questions regarding flexibility. Feel free to ask)",,False,,t5_2tf0a,False,,,True,t3_qzfas,http://www.reddit.com/r/bodyweightfitness/comments/qzfas/flexibility_friday_biggest_bang_for_your_buck/,
1374273439.0,46,self.bodyweightfitness,1inugz,PSA: Intermediate Routines are for Intermediates (clarifications inside),50,4,25,http://www.reddit.com/r/bodyweightfitness/comments/1inugz/psa_intermediate_routines_are_for_intermediates/,"Hey everyone, there's been a lot of questions about intermediate routines lately, and I very strongly doubt that most of the people posting these routine checks are intermediates.

I'd like to clarify exactly what an intermediate is, and explain why doing an intermediate routine while you're not actually intermediate is a bad thing.

**An intermediate is someone who can't progress linearly.**

Linear progress is when you progress from (more or less) workout to workout. If you stay at the same reps of the same exercises at the same weight for a full week, it may be a good idea to look into recovery factors. If sleep and diet are in check, then you are an intermediate, and your programming has to become more complex in order for you to progress.  
This is a bad thing, because **if you can progress properly on a beginner routine, doing an intermediate routine will slow you down**. Think about it: with intermediate routines you're only really progressing on a movement like once a week, whereas with a beginner routine, you're progressing two or three times a week. That's a huge difference!

So, please, don't hop onto an intermediate routine if you're not an intermediate. You're only selling yourself short.",,False,,t5_2tf0a,1374278378.0,,,True,t3_1inugz,http://www.reddit.com/r/bodyweightfitness/comments/1inugz/psa_intermediate_routines_are_for_intermediates/,
1373607257.0,47,self.bodyweightfitness,1i4wvd,I'm lazy. How do you stay motivated to work out?,58,11,99,http://www.reddit.com/r/bodyweightfitness/comments/1i4wvd/im_lazy_how_do_you_stay_motivated_to_work_out/,"Ok, I admit it.  I'm lazy.  I'm middle aged and way out of shape.  I want to get back in shape and I'll work out once or twice but never stay with it more than a week.  I have the time, I just don't have the drive.

How do you get motivated and stay motivated to exercise on a regular basis?",,False,,t5_2tf0a,False,,,True,t3_1i4wvd,http://www.reddit.com/r/bodyweightfitness/comments/1i4wvd/im_lazy_how_do_you_stay_motivated_to_work_out/,
1364901790.0,46,self.bodyweightfitness,1bic07,What are your goals?,52,6,77,http://www.reddit.com/r/bodyweightfitness/comments/1bic07/what_are_your_goals/,"I've recently contacted a coach to help me with my form and building a routine and he asked me to write out a list of what my goals are, obviously trying to keep fairly balanced with push/pull work. I wanted to know what BWFs' goals were in case I've overlooked something completely obvious, or forgotten about a movement somewhere. Plus, I'm just curious. 

Right now I'd love a free standing handstand, eventually with the goal of a straddle press handstand. 
I would like one day to be able to perform a front lever, but in the coming months I'd be happy with progress on progressions.
Strict muscle ups too.",,False,,t5_2tf0a,False,,,True,t3_1bic07,http://www.reddit.com/r/bodyweightfitness/comments/1bic07/what_are_your_goals/,
1364648909.0,48,self.bodyweightfitness,1batg6,A lot of pullups every day? Will I improve?,53,5,29,http://www.reddit.com/r/bodyweightfitness/comments/1batg6/a_lot_of_pullups_every_day_will_i_improve/,"So I recently installed a pullup bar in my appartment so that I can do pullups everytime I want to. Every ""set"" consists of ~10 reps and a day sums up to 60-80 reps. I eat healthy but probably way less than necessary to gain weight (which is not my primary goal). Essentially, I want to improve the maximum of possible reps per set (maybe 15-20 reps or a muscle up until August this year). Although I already improved a little, I am not sure if exhausting my muscles every day is a good approach for this goal. I basically feel sore all the time (at least the muscles that you use during pullups, mainly latissimus).
So what would you say? Will my body adapt to this ""schedule"" or will I get stuck at a certain point?
Although I hate reading this in other posts: Sorry for my poor English :D",,False,,t5_2tf0a,False,,,True,t3_1batg6,http://www.reddit.com/r/bodyweightfitness/comments/1batg6/a_lot_of_pullups_every_day_will_i_improve/,
1361967494.0,50,self.bodyweightfitness,19bn7v,"Injury, or just getting old?",56,6,37,http://www.reddit.com/r/bodyweightfitness/comments/19bn7v/injury_or_just_getting_old/,"I have been on a bodyweight plan for about a month now. However, I can't complete any decent leg workout due to my left knee. Regular squats are okay to do, until a certain point. Pistol squats are out of the question. As far as I know, I didn't specifically injure my knee at any point. Is this something I should work through? I'm only 30 years old. That's not the age people start aching is it? I mean, damn.",,False,,t5_2tf0a,False,,,True,t3_19bn7v,http://www.reddit.com/r/bodyweightfitness/comments/19bn7v/injury_or_just_getting_old/,
1359775408.0,48,self.bodyweightfitness,17qhoj,Is bridging really that great for back strength?,55,7,53,http://www.reddit.com/r/bodyweightfitness/comments/17qhoj/is_bridging_really_that_great_for_back_strength/,"Some people talk about back bridges like they're the ultimate exercise for your back (Paul Wade). However, my spinal erectors are pathetically weak and elongated due to a long history of posture problems with a posterior pelvic tilt. And yet, I can bridge with the best of them. [Full gymnastics bridge?](http://thegymcoach.files.wordpress.com/2010/03/bridge.jpg) Piece of cake. I can even walk around the room in this position.

What's the deal then? Am I a freak of nature, or are bridges really just a mobility exercise?

Edit: [Now with picture of bridge](http://imgur.com/7ThB6R2.jpg)",,False,,t5_2tf0a,1359802584.0,,,True,t3_17qhoj,http://www.reddit.com/r/bodyweightfitness/comments/17qhoj/is_bridging_really_that_great_for_back_strength/,
1358011682.0,47,self.bodyweightfitness,16fz8p,"For those doing the 6 week pull-up routine, how'd week 1 go for you? ",52,5,23,http://www.reddit.com/r/bodyweightfitness/comments/16fz8p/for_those_doing_the_6_week_pullup_routine_howd/,"I figured we could all document our first week so we can see/share the progress we make. I think week one was a good start for me. I currently spend 3-4 days a week at the climbing gym so I'm pretty worn out in the evenings when I do my pullups. I'm considering doing the pullups in the AM and the pushups in the PM.

**Day 1**
 4-4-3-2-2

**Day 2**
 1-2-3-4-4

**Day 3** Training Rep 2

* close-3x2  
* normal-3x2
* wide-3x2

**Day 4** 9 sets of 2

**Day 5** I repeated Day 3 but tried to up my training rep, but couldn't quite finish it out with the higher training rep

* close-3x3  
* normal-3x3
* wide-3x2

I'm really excited to see where I'm at by week 6. I began exercising at the climbing gym in late November and started here at /r/bodyweightfitness at the beginning of January.",,False,,t5_2tf0a,False,,,True,t3_16fz8p,http://www.reddit.com/r/bodyweightfitness/comments/16fz8p/for_those_doing_the_6_week_pullup_routine_howd/,
1350612074.0,47,self.bodyweightfitness,11q47u,100 push ups not working,59,12,50,http://www.reddit.com/r/bodyweightfitness/comments/11q47u/100_push_ups_not_working/,"I need to get my push up max to around 60 for the military, and I have been doing a program similar to 100 push ups as well as weight training. I have been working on them for months and can only do 40 in one set. Do you guys know any routines that might work better for me?",,False,,t5_2tf0a,False,,,True,t3_11q47u,http://www.reddit.com/r/bodyweightfitness/comments/11q47u/100_push_ups_not_working/,
1340694928.0,46,self.bodyweightfitness,vmawt,CC Delivered me from Hell,53,7,27,http://www.reddit.com/r/bodyweightfitness/comments/vmawt/cc_delivered_me_from_hell/,"From around January to May I was doing Strong Lifts 5X5, but by the time I got to 5X5 225 squat, I was miserable. Something was wrong with my form, and it showed because my back was a constant source of misery. Even after I stopped squatting in may, because I realized that I had no interest in thighs the size of tree trunks, my back pain followed me. About a month ago I started CC because it seemed more convenient for a person who doesn't have access to a gym full time, and like I said the whole huge thigh focus of SL5X5 no long interested me. After about a month of CC, today I had a breakthrough on Angled Bridges. After a particularly rough set where I arched my back like a mother fucker, I stood up for the first time in months without a crick of pain. The relief and joy I had was unbelievable, and I'm so thankful to /r/bodyweightfitness and Convict Conditioning for delivering me from my own personal back pain hell.

TL;DR- Fucked up my back doing weighted squats, fixed it with BW fitness",,False,,t5_2tf0a,False,,,True,t3_vmawt,http://www.reddit.com/r/bodyweightfitness/comments/vmawt/cc_delivered_me_from_hell/,
1331891854.0,50,youtube.com,qz75z,Backflips upon backflips! My jaw was on the floor by the end of this,53,3,11,http://www.reddit.com/r/bodyweightfitness/comments/qz75z/backflips_upon_backflips_my_jaw_was_on_the_floor/,,,False,,t5_2tf0a,False,,,False,t3_qz75z,http://www.youtube.com/watch?v=_71PBn82FDk,
1370083205.0,49,self.bodyweightfitness,1fgj6l,How did you do your first muscle-up?,52,3,23,http://www.reddit.com/r/bodyweightfitness/comments/1fgj6l/how_did_you_do_your_first_muscleup/,"Hey, I've recently started using rings and was wondering how you managed to achieve your first muscle-up? Did you have any tricks that you used when you were first starting to make it easier and then slowly improved your form? Being a relatively big guy (6' 6"", 106 kg) I'm finding it pretty hard to transition into the dip (....not expecting to master it any time soon either, I know it'll take practice). Thanks in advance for your advice!",,False,,t5_2tf0a,False,,,True,t3_1fgj6l,http://www.reddit.com/r/bodyweightfitness/comments/1fgj6l/how_did_you_do_your_first_muscleup/,
1369152008.0,48,self.bodyweightfitness,1erq8i,"Suffering from analysis paralysis. These are my goals, this is my routine. Am I doing it right?",59,11,30,http://www.reddit.com/r/bodyweightfitness/comments/1erq8i/suffering_from_analysis_paralysis_these_are_my/,"So I've read the FAQ, the essential posts, and Steve Low's Fundamentals of Bodyweight Training and I feel quite overwhelmed. There's quite a lot to take in but I think I got the gist of it.

I've been working out more or less since September 2012. Started with Insanity (finished the entire program) before moving on to Convict Conditioning sometime in Jan (and yes I did read [this post](http://www.reddit.com/r/bodyweightfitness/comments/ualu6/convict_conditioning_changed_my_views/c4trv8z) before starting on CC). I [posted](http://www.reddit.com/r/Fitness/comments/17df1z/should_i_stop_bulking_i_think_im_gaining_fat_more/) my back story in r/fitness a couple of months ago.

Anyway, I've stopped working out since end of March due illness and moving overseas. I've always intended to continue working out and now that I'm more settled down, I intend to follow a more proper bodyweight regime. CC does have some benefits, but I find it a bit lacking, and boring. Anyway below are my goals and routine.  

**Stats:**

* Male
* 24yo
* 5'9"" (175cm)
* 165lbs (75kg)
* Waist is around 32 inches  

**Main goals I'm working towards:**

* Do 1x5 reps of handstand press
* 15 secs hold free handstand
* Do 1x5 reps of muscle up
* Do 15 secs hold L-sit
* Cut down to 70kg from 75kg while maintaining or gaining a bit of hypertrophy.
* Create a fundamental base strength for bodyweight movements.  

**Routine**

*Skill work*

* Wall handstands
* Foot supported L-sit
* Parallel bar support

*Strength work*

* 3x8 reps pushups
* 3x8 reps parallel bar dips
* 3x8 reps pike handstand pushups
* 3x8 reps rows
* 3x8 reps pull ups
* 3x8 reps bodyweight squats  

**A couple of questions:**

* For parallel bar support, is it just an isometric hold where I just hold as long as I can while depressing my shoulder blades?
* I want to work towards both handstand press and muscle up. But that means I have to include two vertical pushing exercises (dips and handstand pushups). Will this cause an imbalance?
* As I'm just starting out, do I put both my wall handstands and supported L-sit under strength work? Does it means I have to remove some movements from my routine?
* How long do I have to hold my handstands and L-sits?
* I'm still confused about the difference between strength and skill work. What I get is that skill work depends mostly on balance the more you practice a particular movement.
* I don't have rings at the moment. Can I still do a tuck front/back lever on a pull up bar or monkey bars?
* I'm planning to eat 500 calories below maintenance on recovery days and eat at maintenance or slightly above on workout days. Will this still impede my gains in strength since I'm trying to cut?  

Yeah I know I can be very anal over details at times. But I'm heading out to the park tomorrow morning to just do the routine I've set out. Would love to have some feedback on my routine!  

Edit: Formatting",,False,,t5_2tf0a,False,,,True,t3_1erq8i,http://www.reddit.com/r/bodyweightfitness/comments/1erq8i/suffering_from_analysis_paralysis_these_are_my/,
1367235467.0,47,self.bodyweightfitness,1dbyra,Moronic Monday,68,21,212,http://www.reddit.com/r/bodyweightfitness/comments/1dbyra/moronic_monday/,"Welcome to Moronic Monday, the weekly stupid questions thread. Have a ""dumb"" question and afraid to ask it? This is the thread is for you.

#**Rules:**

* As always, read the [**FAQ**](http://www.reddit.com/r/bodyweightfitness/wiki/faq) before posting

* No rude or condescending comments, any comments of this nature will be removed.

* If your question was not answered in last week's post (*sorry*), feel free to ask it again.
",,False,,t5_2tf0a,False,,,True,t3_1dbyra,http://www.reddit.com/r/bodyweightfitness/comments/1dbyra/moronic_monday/,
1365651680.0,48,self.bodyweightfitness,1c43ew,What do you consider to be the best tutorial video for any of the Beginner's Routine exercises?,59,11,6,http://www.reddit.com/r/bodyweightfitness/comments/1c43ew/what_do_you_consider_to_be_the_best_tutorial/,"Because I've been looking, but there doesn't seem to be very many descent tutorial videos on Youtube and the FAQ's videos aside from the [horizontal row](http://www.youtube.com/watch?v=OYUxXMGVuuU) are pretty lacking. So, I ask what do you consider to be the best for each one of them? And I do mean each--assume that I don't so much as know the difference between a tuck and an open tuck L-sit, or between a diamond pushup and a pseudo planche pushup.

Also, since this is a video topic, the FAQ's incline row link is dead. Just saying.",,False,,t5_2tf0a,False,,,True,t3_1c43ew,http://www.reddit.com/r/bodyweightfitness/comments/1c43ew/what_do_you_consider_to_be_the_best_tutorial/,
1362018923.0,47,self.bodyweightfitness,19dctp,Why can I do handstand pushups?,51,4,17,http://www.reddit.com/r/bodyweightfitness/comments/19dctp/why_can_i_do_handstand_pushups/,"I started training BW exercises ~6 months ago. I attempted a handstand pushup with my back facing the wall and failed horribly.

The only progression I've worked on towards it is holding myself in the handstand position for ~1 minute. Other than this, I haven't specifically targeted progressing towards the handstand pushup at all.

I attempted handstand pushups today and I was surprised I managed to do 3 full ones!!! I want to know which exercises out of the ones I do (other than holding myself in a handstand position) has helped me gain that shoulder strength.


Here's basically what I've been working on for the past 6 months. I do 3 sets of each:

- 10 pullups (~5 if I'm working on one arm progressions with a towel)
- 15 horizontal pulls *(edited in for accuracy)*
- 15 *low* (going past the bars) pushups on the P-bars
- 10 Hindu pushups on P-bars
- ~10 one arm inclined pushup progressions
- and other leg & abdominal exercises which I don't think are relevant.


I'm not too informed on what specific muscle groups I'm working as I do these exercises, I just kind of do them. I'd like to know in more detail what I'm doing though.",,False,,t5_2tf0a,1362029192.0,,,True,t3_19dctp,http://www.reddit.com/r/bodyweightfitness/comments/19dctp/why_can_i_do_handstand_pushups/,
1361812066.0,43,self.bodyweightfitness,1977lo,Moronic Monday: weekly stupid questions thread.,49,6,165,http://www.reddit.com/r/bodyweightfitness/comments/1977lo/moronic_monday_weekly_stupid_questions_thread/,"Welcome to Moronic Monday, the weekly stupid questions thread. Have a ""dumb"" question and afraid to ask it? This is the thread is for you.

#**Rules:**

* As always, read the [FAQ](http://www.reddit.com/r/bodyweightfitness/wiki/faq) before posting

* No condescending comments or being a dick, any comments of this nature will be removed.",,False,,t5_2tf0a,False,,,True,t3_1977lo,http://www.reddit.com/r/bodyweightfitness/comments/1977lo/moronic_monday_weekly_stupid_questions_thread/,
1360115390.0,46,self.bodyweightfitness,17z05c,Planks are the magic bullet for hip mobility,63,17,21,http://www.reddit.com/r/bodyweightfitness/comments/17z05c/planks_are_the_magic_bullet_for_hip_mobility/,"[http://deansomerset.com/2012/10/25/planks-are-the-magic-bullet-for-hip-mobility/](http://deansomerset.com/2012/10/25/planks-are-the-magic-bullet-for-hip-mobility/)

Summary: Everyone should have mad hip mobility. If you don't, one of the potential reasons is a weak core. If your core is unable to support your spine, other muscles must compensate. This is a potential cause of stiff hips. If this is your problem, planks can significantly increase your hip mobility by strengthening your core. One lady achieves mad hip action by doing a 15 second plank.",,False,,t5_2tf0a,False,,,True,t3_17z05c,http://www.reddit.com/r/bodyweightfitness/comments/17z05c/planks_are_the_magic_bullet_for_hip_mobility/,
1349061763.0,46,i.imgur.com,10qsbc,"r/pics didn't work, then r/gymnastics pointed me in this direction. How does r/bodyweightfitness like my one handed handstand?!",60,14,17,http://www.reddit.com/r/bodyweightfitness/comments/10qsbc/rpics_didnt_work_then_rgymnastics_pointed_me_in/,,,False,,t5_2tf0a,False,,,False,t3_10qsbc,http://i.imgur.com/tpuEx.jpg,
1344819706.0,48,self.bodyweightfitness,y4an9,For the men and women that are ripped please share your experiences on how you did it without weights.,58,10,41,http://www.reddit.com/r/bodyweightfitness/comments/y4an9/for_the_men_and_women_that_are_ripped_please/,"I know getting ripped is a nice side effect of a good workout routine and 80% of what you eat. 

I'm hoping this Reddit post will help out others. For those like me that can't afford a gym membership or gym equipment in their homes.

Please share on what you ate. Did you do the Warrior Diet, Intermittent fasting or eat six times a day? 
Did you have a cheat day out of the week? 
How many times a week did you workout and for how long. 
More importantly what exercises you did throughout the week. 
Did you workout at home or somewhere else? Like in the city park.

What equipment did you use? 

How did you feel when you finally got ripped? 

Please share anything that will help fellow Redditors. 

Thank you. 
",,False,,t5_2tf0a,False,,,True,t3_y4an9,http://www.reddit.com/r/bodyweightfitness/comments/y4an9/for_the_men_and_women_that_are_ripped_please/,
1340427980.0,44,teenbodybuilding.com,vh04v,Bodybuilding.com - THE U.S. Navy SEAL Workout!,58,14,47,http://www.reddit.com/r/bodyweightfitness/comments/vh04v/bodybuildingcom_the_us_navy_seal_workout/,,,False,,t5_2tf0a,False,,,False,t3_vh04v,http://www.teenbodybuilding.com/brent2.htm,
1376075756.0,47,self.bodyweightfitness,1k1lf3,Bodyweight and CNS fatigue,65,18,18,http://www.reddit.com/r/bodyweightfitness/comments/1k1lf3/bodyweight_and_cns_fatigue/,"I'm curious, is bodyweight training more draining on the CNS than freeweights? I notice when I do bodyweight work I experience a very different type of fatigue than with weights. With weights it's purely muscular fatigue, I feel the muscle burn and get weaker but I still feel energetic like I can keep doing more exercises. I don't think I've evern experienced 'CNS fatigue' that I hear about. But with bodyweight training I feel more of a whole body fatigue towards the end, almost like I want to curl up and sleep, even if my muscles don't feel all that beat up. Is this what people mean by ""CNS fatigue""? It's nothing major and I can push through and bounce back pretty fast but I've just been curious about it. I wonder if it's because of the higher balance/stabilizer muscles/grip demands in bodyweight training? Or is this all just in my head (no pun intended)? ",,False,,t5_2tf0a,False,,,True,t3_1k1lf3,http://www.reddit.com/r/bodyweightfitness/comments/1k1lf3/bodyweight_and_cns_fatigue/,
1374010348.0,42,self.bodyweightfitness,1ifwxp,"I've read the FAQ and have been lurking/working out using bodyweight only since October, could I get some opinions and suggestions on my routine. My story and routine are inside.",53,11,15,http://www.reddit.com/r/bodyweightfitness/comments/1ifwxp/ive_read_the_faq_and_have_been_lurkingworking_out/,"So long story short, I had surgery in October and because of that and how I was feeling doing SS eating too much and not doing any running or cardio, I decided to change my entire routine and mindset about fitness and *my* personal goals.  I decided I didn't want to be the guy who could squat 450 and dl 600 lbs.  I wanted to be able to do a muscle up, run a 5k in under 20 minutes, get better at rock climbing, swimming, biking, ect.

I know those two goals are not mutually exclusive to a lot of people but I wanted a better sense of balance and bodyweight control that I never got with heavy lifting in the gym and honestly, I was getting very bored with SS.  I haven't lifted since I played football in high school and I was moving the weights just fine but it wasn't doing anything for me.

I looked into Crossfit a bit with a friend of mine and although I couldn't afford it at the time, I got some good ideas about training I might start incorporating (I do miss deadlifts and box jumps are fantastic).  Anyway, sorry for the story, I was hoping to get some critique on my routine:  
  
I do the following **5 times**, the number of reps isn't arbitrary, it's about 70% of my max.  **3 Minutes rest between sets**, doing the **sets as fast as possible**.  Right now, I'm averaging around 6 minutes to complete:  

**10 Pull-Ups**(Switching up width and grip on each set)  
  
**30 Push-Ups**(First set is regular, then wide grip, then diamond, ect.)  

**25 Seated Dips**(Slow and controlled)  

**5 Front Dips**(oddly, the front dip is the one I struggle the most with)  

**20 Inverted Rows**  

Then to catch my breath for a sec before legs, I'll do **2 minutes of planks**.  Switching to a side plank for the last 45 seconds.  On alternating sets I'll do **Russian twists**.      

**15 Goblet Squats** with a 45lb dumbbell I have  
  

**15 Bulgarian Split Squats (each leg)**  
  
Like I said, I'll do this superset 5 times.  I'm usually soaked in sweat by my 3rd set and by the 5th one, almost all of my numbers are down 20%.   I should also mention that I do this routine MWF and on TR I will run a 5k, right now my time is right around the 21 minute mark but my neighborhood is a giant hill so I suspect it would be sub 20 min on flat ground.  I will take the weekends to rest.  
  
So that's about what I do fitness wise, aside from my hobbies of climbing and playing sports.  Does this program looked balanced?  I was thinking as a progression I might invest in a weight jacket.  I have absolutely been seeing gains too, which has been great.  I'm more than open to any suggestions, or alternative workouts though.  Thanks!
",,False,,t5_2tf0a,1374011023.0,,,True,t3_1ifwxp,http://www.reddit.com/r/bodyweightfitness/comments/1ifwxp/ive_read_the_faq_and_have_been_lurkingworking_out/,
1373829888.0,42,self.bodyweightfitness,1iah6u,Pullup training advice?,55,13,31,http://www.reddit.com/r/bodyweightfitness/comments/1iah6u/pullup_training_advice/,"I am very bad at pullups. I can only pump out around 5 in good form before I start using bad form/kipping. So I was looking for programs on how to improve this number of pullups. And then I found 2 different types of programs. [1](http://twentypullups.com/week-1-2/) and [2](http://50pullups.com/50-pullups-programme/4-5-pullups).

Keep in mind this is for someone who can only do 5 pullups. (this differentiation does not apply for stronger people)
One that uses negatives, and one that uses low numbers of pullups.

Which should I follow? Does it matter?",,False,,t5_2tf0a,False,,,True,t3_1iah6u,http://www.reddit.com/r/bodyweightfitness/comments/1iah6u/pullup_training_advice/,
1372956767.0,45,self.bodyweightfitness,1hn4dn,Does anybody else have a yearning for becoming a badass with the Still Rings?,64,19,22,http://www.reddit.com/r/bodyweightfitness/comments/1hn4dn/does_anybody_else_have_a_yearning_for_becoming_a/,"I feel like they are my calling.  The amount of training required for the most basic, level A stuff is also, so unbelievably humbling.

In the beginning, you have to master these three elements: back lever, front lever, RTO support hold. Which are all hard as hell.

(And even more preliminary to those would be the L-hang/L-sit, german hang, inverted hang.)

The muscle up on the rings isn't even a graded move.  It's just how gymnasts *get up on the rings.*

I am so down to master the still rings as much to my abilities without hurting myself, even if it takes me half a life-time.  I always feel an attraction to the still rings.  They just make me feel so good!  And god damn, what a good workout.

ETA: [Obligatory  Still Rings Video of Olympics/World-class caliber](https://www.youtube.com/watch?v=--U_mgXrYbY): Look how still they keep the rings all the time and body straight!  Intense!!! ",,False,,t5_2tf0a,1372959811.0,,,True,t3_1hn4dn,http://www.reddit.com/r/bodyweightfitness/comments/1hn4dn/does_anybody_else_have_a_yearning_for_becoming_a/,
1371693104.0,43,self.bodyweightfitness,1gp6ht,"I didn't find many accomplishment posts, so sorry if this is out of place... but as a girl, doing my first one-arm lockoff was pretty big for me.",54,11,13,http://www.reddit.com/r/bodyweightfitness/comments/1gp6ht/i_didnt_find_many_accomplishment_posts_so_sorry/,"Video below:

https://www.youtube.com/watch?v=vU5lkMZQnVw

My first time ever doing a lock-off without immediately falling down was last night. It took about 6 months of dedicated one-arm training. My goal is to someday do a one-arm pull-up, and I'm hoping to complete one within the next year.  

My next goal: controlled negatives :).

oh, and, some shameless self-promotion: [my blog](http://theweakmachine.com/). ",,False,,t5_2tf0a,1371693753.0,,,True,t3_1gp6ht,http://www.reddit.com/r/bodyweightfitness/comments/1gp6ht/i_didnt_find_many_accomplishment_posts_so_sorry/,
1370888437.0,41,self.bodyweightfitness,1g25zn,[Meta] Can we do Moronic Mondays a couple hours earlier?,53,12,7,http://www.reddit.com/r/bodyweightfitness/comments/1g25zn/meta_can_we_do_moronic_mondays_a_couple_hours/,"It's already past 20:00 (8 PM) here, and by the time the thread gets going, I'm asleep already, creating a huge backlog of posts I want to read. I would imagine it's the same for a lot of other users around Europe.

Therefore, can we post the Moronic Monday threads a couple hours earlier? It was like that until a couple of weeks ago, so unless it's massively inconvenient for someone, it shouldn't be a problem.",,False,,t5_2tf0a,False,,,True,t3_1g25zn,http://www.reddit.com/r/bodyweightfitness/comments/1g25zn/meta_can_we_do_moronic_mondays_a_couple_hours/,
1370785545.0,47,self.bodyweightfitness,1fzb28,Pullup progression,61,14,42,http://www.reddit.com/r/bodyweightfitness/comments/1fzb28/pullup_progression/,"Its gotten to the point where I can do 8 chinups and around 5 pullups. I saw a video once saying that once you go past 8, you might as well start adding more weight or it turns into endurance, however, i don't have weight which is why im here in the first place.

So, what do I progress to next? Is it muscle up? L-sit pullup? Invest in a body vest? Whats the crack BWF?",,False,,t5_2tf0a,False,,,True,t3_1fzb28,http://www.reddit.com/r/bodyweightfitness/comments/1fzb28/pullup_progression/,
1368112550.0,43,self.bodyweightfitness,1e06lk,How effective would swimming be at correcting my posture?,53,10,48,http://www.reddit.com/r/bodyweightfitness/comments/1e06lk/how_effective_would_swimming_be_at_correcting_my/,I have heard that it is an excellent all body work out; would this help me correct my terrible posture?,,False,,t5_2tf0a,False,,,True,t3_1e06lk,http://www.reddit.com/r/bodyweightfitness/comments/1e06lk/how_effective_would_swimming_be_at_correcting_my/,
1366831141.0,47,self.bodyweightfitness,1d11q6,My Calisthenics Experiment,55,8,9,http://www.reddit.com/r/bodyweightfitness/comments/1d11q6/my_calisthenics_experiment/,"Hi Guys,

today is the start of my ""calisthenics experiment"".

A little bit of backstory:
In 2009 I first saw a video of Hannibal and the other New York people on youtube. After watching a few videos I decided that that's what I want to do!
So I started right away, with zero knowledge in training and nutrition. I had no idea what I was doing and just went to the park, did some push ups, pull ups, tried some handstands and left. I did this for maybe 1 year and you can guess what my results looked like. But I kept going and found /r/fitness in the beginning of 2011. I read there everyday and got some basic knowledge of training and nutrition. Then I started going to the gym in August 2011 and been there since. 

Now more than 1.5 years later, after many successes and failures in the gym I decided to go back to my ""roots"" in calisthenics. Today I did my first workout cosisting of: 5 minute l-sit practice, 5 sets of chin ups, 5 sets of dips, 5 minutes of tucked front lever attempts, 5 sets of diamond push ups and 5 sets of squats.  
It felt great and I want to continue this and someday when the summer is over again I want to mix it up with weightlifting again. Because I love both. 

I want to see how far I can take it with calisthenics this time, with more understanding about everything and a good routine. I look forward to a great time and lots of good workouts. :)

Thanks for reading this and excuse me for my english, i'm german and i'm giving my best here. :D

And also thanks for the nice routine in the FAQ! I really needed this!

Stats: 
Male, 19 years, 6'2'', around 195 lbs.

Starting Pictures: http://imgur.com/a/lYcsi",,False,,t5_2tf0a,False,,,True,t3_1d11q6,http://www.reddit.com/r/bodyweightfitness/comments/1d11q6/my_calisthenics_experiment/,
1361711584.0,43,self.bodyweightfitness,194qa6,Steps and Preparation to Achieving One Arm Handstand ,47,4,3,http://www.reddit.com/r/bodyweightfitness/comments/194qa6/steps_and_preparation_to_achieving_one_arm/,"http://www.youtube.com/watch?v=ytjIgIe5CVQ

Really nice video by Yuri Marmerstein, who is a great handbalancer. More a video for the advanced folks, but it's also nice to watch because Yuri has amazing control of his handstands. Enjoy!",,False,,t5_2tf0a,False,,,True,t3_194qa6,http://www.reddit.com/r/bodyweightfitness/comments/194qa6/steps_and_preparation_to_achieving_one_arm/,
1361565736.0,43,self.bodyweightfitness,191i45,Love this reddit,49,6,6,http://www.reddit.com/r/bodyweightfitness/comments/191i45/love_this_reddit/,"So I decided to heed the advice of those I came here to speak with. 

I began the 'Rank Beginner Routine' and started ""greasing the groove"" on incline rows. My rows are getting better everyday and I now love my iron Gym. I can't do full pull-ups yet so I place a chair a few feet away from the door frame and do incline rows with it. That gives me a little leverage and allows me to easily adjust how intense my rows become.

I can do nowhere near 5 minutes of handstand practice, I can hold position for about 30 seconds or so and repeat several times. I can do the 1-2 minutes of L-sit with legs touching the floor for leverage, as I get better at that legs become less of the equation but they're needed for balance!

I'm still a fatty topping at 280lbs and 6', but I already enjoy this BWT more than I ever liked lifting in the gym. 

Can't wait to see what I can do when I drop moar weight.",,False,,t5_2tf0a,False,,,True,t3_191i45,http://www.reddit.com/r/bodyweightfitness/comments/191i45/love_this_reddit/,
1361456958.0,46,self.bodyweightfitness,18ydlu,Advise me on my routine (transition from gym to bodyweight),56,10,18,http://www.reddit.com/r/bodyweightfitness/comments/18ydlu/advise_me_on_my_routine_transition_from_gym_to/,"After reading around on this subject, I came up with the following routine. I would appreciate if you would point out if anything is missing or could be improved. Size is my objective, and minimal equipment is crucial.   
  
4 times a week (every other day); 1 minute rest in between sets  
warmup  
3x25 pushups (transition to diamond pushups later on)  
3x10 pullups (on doors with a towel)  
3x10 dips (between two solid surfaces)  
3x10 rows (legs on chair, head under table)  
3x10 pistol squats  
Headstand practice  
L-sit practice  
  
On a scale from one to ten, how complete is this? Any major muscle group missing?  
",,False,,t5_2tf0a,False,,,True,t3_18ydlu,http://www.reddit.com/r/bodyweightfitness/comments/18ydlu/advise_me_on_my_routine_transition_from_gym_to/,
1359838704.0,42,self.bodyweightfitness,17rqz3,"Someone in r/fitness said that a lot of ""experts"" go by a pushing/pulling ratio of 2:1 or 3:1. r/bodyweightfitness says 1:1 is best, I believe. Has anyone heard about the differences between these?",49,7,22,http://www.reddit.com/r/bodyweightfitness/comments/17rqz3/someone_in_rfitness_said_that_a_lot_of_experts_go/,[Here's](http://www.reddit.com/r/Fitness/comments/17qzls/what_is_a_good_3_day_bodybuildingtype_split_most/c882zu8) the post.,,False,,t5_2tf0a,False,,,True,t3_17rqz3,http://www.reddit.com/r/bodyweightfitness/comments/17rqz3/someone_in_rfitness_said_that_a_lot_of_experts_go/,
1357893797.0,42,self.bodyweightfitness,16dd9k,Just a quick question: Is the book Convict Conditioning really worth it?,57,15,54,http://www.reddit.com/r/bodyweightfitness/comments/16dd9k/just_a_quick_question_is_the_book_convict/,"I have been hearing and reading a lot about the book recently, it seems to be quite popular on this subreddit. The only thing is, it is reasonably expensive for those on a tight budget. So:

* Would you recommend it?
* Are there any alternatives that may be equal or better?

Thanks for any and all responses.

Quick Edit: Just found the Naked Warrior by Pavel Tsatsouline. How does this compare with Convict Conditioning?

Thank you everyone! I am yet to make up my mind, so I thin I will ""sample"" it. Youtube and beastskills are great resources too... along with this subreddit of course :)",,False,,t5_2tf0a,1358028764.0,,,True,t3_16dd9k,http://www.reddit.com/r/bodyweightfitness/comments/16dd9k/just_a_quick_question_is_the_book_convict/,
1351219654.0,48,backhandspring.com,123r8r,backhandspring.com - nice interface to a youtube channel with over 1000 gymnastics skill videos,58,10,3,http://www.reddit.com/r/bodyweightfitness/comments/123r8r/backhandspringcom_nice_interface_to_a_youtube/,,,False,,t5_2tf0a,False,,,False,t3_123r8r,http://backhandspring.com/,
1350006896.0,43,maps.google.com,11cdys,"The map vvpan created for ""fitness playgrounds"" in NYC was awesome. Care to help me create a map for the greater Bay Area?",55,12,22,http://www.reddit.com/r/bodyweightfitness/comments/11cdys/the_map_vvpan_created_for_fitness_playgrounds_in/,,,False,,t5_2tf0a,False,,,False,t3_11cdys,"https://maps.google.com/maps/ms?msid=204975343383521958993.0004cbc32bd1e2e44defe&msa=0&ll=37.739227,-121.975708&spn=0.583179,1.352692",
1345687798.0,42,self.bodyweightfitness,yo8vo,Posted this idea in /r/fitness but figured it applied more here. Would anyone be interested in this?,51,9,62,http://www.reddit.com/r/bodyweightfitness/comments/yo8vo/posted_this_idea_in_rfitness_but_figured_it/,"I work for a portable building company and was wondering if there was any interest in something like [this](http://i.imgur.com/2NCMq.png). I live in a small town and there isn't really any gym equipment here so it seems like a good idea. based on materials and a small profit margin it would cost about 600-700... not for sure as I have yet to talk to the boss man or contacted any suppliers. Anyway sorry if wrong sub, let me know what you think though.


Edit- Thank you guys for all your input! I will update this post whenever I get a set price. I am going to try and convince him that we need the price to get down as low as possible as that seems to be the largest complaint. When we actually build one I will make a new post to show it!


P.S. I am not going to make any money off this item... as a salesman I would only get 3.3% (like 20 bucks) of the price in commission as it is (which I will drop if I sell to anyone here also)... Most of our buildings sell very well and cost over 12k. I am just wondering if this product is wanted (since i want it). I can also put this product inside of a building if you want lol.

**Update** Sorry for wasting your time... boss said in its current design it is not possible to be structurally sound... this is why I am not an architect... I will let you guys know if we can get a design that works down.",,False,,t5_2tf0a,1345752888.0,,,True,t3_yo8vo,http://www.reddit.com/r/bodyweightfitness/comments/yo8vo/posted_this_idea_in_rfitness_but_figured_it/,
1340881769.0,47,i.imgur.com,vqhpj,Having trouble with muscle-ups? Try them out on these.,53,6,18,http://www.reddit.com/r/bodyweightfitness/comments/vqhpj/having_trouble_with_muscleups_try_them_out_on/,,,False,,t5_2tf0a,False,,,False,t3_vqhpj,http://i.imgur.com/Te0Ej.png,
1376396311.0,45,self.bodyweightfitness,1k9utg,RTO Push Ups - Anyone have a video showing good form?,56,11,19,http://www.reddit.com/r/bodyweightfitness/comments/1k9utg/rto_push_ups_anyone_have_a_video_showing_good_form/,"Hi,

So i've started RTO push ups and i'm unsure of the correct form. I've looked at the video in the cheat sheet (http://www.youtube.com/watch?v=ZYvZXmxBRRY cheat sheet states 'first 11 seconds') but that isn't a correct RTO push up from my understanding? On the vid his rings are only turned out at the top support position for about half a second and then in the bottom position the rings aren't even paralell, he turns them in.

I'm particularly interested in hand/arm positioning during the movement because when i'm doing them it seems i have to lean forward and almost end up in a kind of RTO Pseudo Planche Push up with the daunting threat of face planting and smashing my teeth to bits. 

If anyone has such a video or could make one it would be greatly appreciated. 

Obviously if the video is correct then great, i can move on from RTO push-ups, but i suspect the form shown is doo-doo.

Cheers

Edit: Added TL;DR, corrected spelling, grammar.

TL;DR: RTO Push up video on cheat sheet is wrong. Please supply video showing good form and detail on the correct arm/hand positions to prevent me doing a RTO psuedo planche push-up teeth smash.
",,False,,t5_2tf0a,1376399830.0,,,True,t3_1k9utg,http://www.reddit.com/r/bodyweightfitness/comments/1k9utg/rto_push_ups_anyone_have_a_video_showing_good_form/,
1374761258.0,42,self.bodyweightfitness,1j104w,Can I do a 5 second or 1 minute handstand?,55,13,29,http://www.reddit.com/r/bodyweightfitness/comments/1j104w/can_i_do_a_5_second_or_1_minute_handstand/,"I can do a 5 second handstand without moving my hands, after that Ineed to shuffle my hands about quite a bit, but can sometime stay up for a minute.

I know the bottom line is improvement, but I curious how you guys meausre them.

",,False,,t5_2tf0a,False,,,True,t3_1j104w,http://www.reddit.com/r/bodyweightfitness/comments/1j104w/can_i_do_a_5_second_or_1_minute_handstand/,
1372080625.0,44,self.bodyweightfitness,1gytvc,box jumps for legs,47,3,19,http://www.reddit.com/r/bodyweightfitness/comments/1gytvc/box_jumps_for_legs/,"I had stalled on leg development for quite a while but in the last few months I had incorporated box jumps into my leg routine.

my stubborn calf muscles have grown for the first time in a while not to mention my glutes and hams are more solid and much stronger.

highly recommend them.",,False,,t5_2tf0a,False,,,True,t3_1gytvc,http://www.reddit.com/r/bodyweightfitness/comments/1gytvc/box_jumps_for_legs/,
1368283216.0,46,self.bodyweightfitness,1e4o24,Help with Man boobs!,73,27,87,http://www.reddit.com/r/bodyweightfitness/comments/1e4o24/help_with_man_boobs/,Could someone please recommend some exercises to help deal with man boobs? please and thank you!  ,,False,,t5_2tf0a,False,,,True,t3_1e4o24,http://www.reddit.com/r/bodyweightfitness/comments/1e4o24/help_with_man_boobs/,
1363710103.0,44,self.bodyweightfitness,1allp3,Join us for Round 10 at 90DaysGoal!,47,3,4,http://www.reddit.com/r/bodyweightfitness/comments/1allp3/join_us_for_round_10_at_90daysgoal/,"Three years ago, a group of Redditors decided to change their lives at [r/90daysgoal](http://www.reddit.com/r/90daysgoal). 

With nine great rounds under our smaller belts, we’re excited to start Round 10 and we’re hoping others will join in.

***

**What 90days is and what it isn’t**

This isn’t a set diet or exercise routine. This isn’t a competition with prizes (check out [/r/btfc](http://www.reddit.com/r/btfc) for that). This is a group of people working together to better themselves. Whether you want to change a lot or a little, gain muscle or lose weight, everyone is welcome. More than anything else, this group will provide you with a place to talk to other people about health and fitness in a completely open and friendly environment. No question is too basic here.

**What’s the format?**

Every morning there's a dailygoal thread where you can post your goals, ask questions, or read through other people’s updates. There's a weekly check-in every Monday and several themed posts (Runners, Fitocracy challenges, weekly workout challenges, diet/exercise/general discussion topics) throughout the week to keep us all on track.

If you'd like to join us for the next round, stop by and tell us about yourself and your goals in the [official introduction thread](http://redd.it/1ajlw3). Round 10 will officially begin on Monday, March 25, 2013. On Day 1 there will be a signup form to fill out so that we can keep track of group statistics. Group and individual progress will be posted at the end of each month using anonymous display names. 

***

TLDR; If you’re interested, subscribe to [r/90daysgoal](http://www.reddit.com/r/90daysgoal). Day 1 is March 25th. There will be informational posts throughout the first couple weeks to get everyone started toward their goals. We'll have a progress/recovery week at the end of each month. The final day will be July 2. I hope we’ll all have something to celebrate in three months!",,False,,t5_2tf0a,False,,,True,t3_1allp3,http://www.reddit.com/r/bodyweightfitness/comments/1allp3/join_us_for_round_10_at_90daysgoal/,
1363039830.0,46,self.bodyweightfitness,1a3why,Has any one here attempted Tim Ferriss' add 34lbs of muscle in 30 days? ,71,25,93,http://www.reddit.com/r/bodyweightfitness/comments/1a3why/has_any_one_here_attempted_tim_ferriss_add_34lbs/,"I am looking to try it BUT I am looking for bwf exercises that I could instead of going to a gym. I will document my results with before and afters. I am on mobile right now but when I hit my PC, I will add a link or you could Google ""from geek to freak in 30 days""",,False,,t5_2tf0a,False,,,True,t3_1a3why,http://www.reddit.com/r/bodyweightfitness/comments/1a3why/has_any_one_here_attempted_tim_ferriss_add_34lbs/,
1361203311.0,44,self.bodyweightfitness,18r709,Join me in doing 20 Pushups / hour for the workweek!,61,17,29,http://www.reddit.com/r/bodyweightfitness/comments/18r709/join_me_in_doing_20_pushups_hour_for_the_workweek/,"Here's the link to the gCal I created with reminders if anyone's interested. Stay Strong!

To add to your existing gCal: pgli41ejl12hjrm8p6fa1eoq5g@group.calendar.google.com

Webpage version: https://www.google.com/calendar/embed?src=pgli41ejl12hjrm8p6fa1eoq5g%40group.calendar.google.com&ctz=America/New_York

EDIT:
Don't forget to do some sort of rowing exercise too balance it out too ( troycar ) :) 

I'm working on a way to get this established as some sort of way to raise money for charity - Any ideas?
As well as having txt message reminders, and a website for the charity side!",,False,,t5_2tf0a,1361207155.0,,,True,t3_18r709,http://www.reddit.com/r/bodyweightfitness/comments/18r709/join_me_in_doing_20_pushups_hour_for_the_workweek/,
1360510615.0,43,self.bodyweightfitness,188z6w,"If you trained with high reps, would you maintain muscle mass (if your diet was appropriate) or start to lose it?",53,10,23,http://www.reddit.com/r/bodyweightfitness/comments/188z6w/if_you_trained_with_high_reps_would_you_maintain/,"I'm not planning to do this, just wondering. Although because I need to be a little careful with my shoulder, I am going above what is probably the optimal rep range for strength/hypertrophy. ",,False,,t5_2tf0a,False,,,True,t3_188z6w,http://www.reddit.com/r/bodyweightfitness/comments/188z6w/if_you_trained_with_high_reps_would_you_maintain/,
1358708360.0,41,self.bodyweightfitness,16xw64,How hard are handstand presses?,50,9,15,http://www.reddit.com/r/bodyweightfitness/comments/16xw64/how_hard_are_handstand_presses/,"Whenever I see handstand presses on a Youtube video, they are usually in straddle. How difficult is it to do one with legs together and straight, on a scale of 1-10? Thanks!",,False,,t5_2tf0a,False,,,True,t3_16xw64,http://www.reddit.com/r/bodyweightfitness/comments/16xw64/how_hard_are_handstand_presses/,
1347887061.0,42,self.bodyweightfitness,100ql0,Thoughts on creatine ,50,8,61,http://www.reddit.com/r/bodyweightfitness/comments/100ql0/thoughts_on_creatine/,So what's bodyweight fitness thought on creatine? How much effect do you think it would have with a body weight routine?,,False,,t5_2tf0a,False,,,True,t3_100ql0,http://www.reddit.com/r/bodyweightfitness/comments/100ql0/thoughts_on_creatine/,
1333661842.0,45,i.imgur.com,rv9u8,"I didn't have anything to show for my cakeday yesterday, but these are the parallettes I just made myself today. ",55,10,8,http://www.reddit.com/r/bodyweightfitness/comments/rv9u8/i_didnt_have_anything_to_show_for_my_cakeday/,,,False,,t5_2tf0a,False,,,False,t3_rv9u8,http://i.imgur.com/F6yVr.jpg,
1375980500.0,46,self.bodyweightfitness,1jyra0,Soreness inside elbow,55,9,23,http://www.reddit.com/r/bodyweightfitness/comments/1jyra0/soreness_inside_elbow/,"
Hi guys I've started to work out again this week after a two year streak of doing nothing physical. I've been taking it slow out of necessity just doing various push ups and pull ups. Yesterday I felt pretty sore so I took a rest day but now today most of the soreness is gone except for my inner elbow. I did some dead hangs a few days ago to work on forearm strength but nothing major. Has this happened to anyone else and will it go away soon?",,False,,t5_2tf0a,False,,,True,t3_1jyra0,http://www.reddit.com/r/bodyweightfitness/comments/1jyra0/soreness_inside_elbow/,
1371775236.0,41,self.bodyweightfitness,1grj96,"For the weight lifters, do you join a gym just to do mainly squats and deadlifts?",49,8,27,http://www.reddit.com/r/bodyweightfitness/comments/1grj96/for_the_weight_lifters_do_you_join_a_gym_just_to/,"I'd like to be able to do at least those two exercises, if I joined a gym I'd probably be tempted to switch to mostly weight training, as my goal is strength/hypertrophy, not so much doing bodyweight skills. (I have had pretty good progress following the basic FAQ routine)

What is your situation if you go to a gym?",,False,,t5_2tf0a,False,,,True,t3_1grj96,http://www.reddit.com/r/bodyweightfitness/comments/1grj96/for_the_weight_lifters_do_you_join_a_gym_just_to/,
1371147504.0,46,self.bodyweightfitness,1ga7e6,How important is time under tension (I don't care about endurance),53,7,18,http://www.reddit.com/r/bodyweightfitness/comments/1ga7e6/how_important_is_time_under_tension_i_dont_care/,,,False,,t5_2tf0a,False,,,True,t3_1ga7e6,http://www.reddit.com/r/bodyweightfitness/comments/1ga7e6/how_important_is_time_under_tension_i_dont_care/,
1370536952.0,44,self.bodyweightfitness,1fssqq,Creatine good idea or bad for relative newbies?,56,12,77,http://www.reddit.com/r/bodyweightfitness/comments/1fssqq/creatine_good_idea_or_bad_for_relative_newbies/,"I'm thinking it might give me that extra boost for the first 3-6mo of my routine.  Any thoughts?  If it's not a bad idea where do I get some good prices on it and what amount would you buy at a time?

Edit:  Thanks it looks like Creatine would fit well with my routine and goals.",,False,,t5_2tf0a,1370561871.0,,,True,t3_1fssqq,http://www.reddit.com/r/bodyweightfitness/comments/1fssqq/creatine_good_idea_or_bad_for_relative_newbies/,
1369151243.0,45,self.bodyweightfitness,1erpaz,I keep seeing conflicting info in regards to the position of the head during push-ups,48,3,18,http://www.reddit.com/r/bodyweightfitness/comments/1erpaz/i_keep_seeing_conflicting_info_in_regards_to_the/,"After a search in this sub, I haven't found a definitive answer to this debate.

What I would like to know, once and for all, is if my head should be down and my eyes looking towards the ground, or if my head should be up and eyes looking forward during a push-up. Many people have many opinions on this and I just don't know what's right.

 For instance, most of the videos I see involve people with their heads down and eyes looking at the ground when doing a push-up, but I have also heard people say one should keep their head up and eyes looking forward because he helps keep the spine aligned.

Could someone settle this for me or does it even matter?

Thanks for any advice!",,False,,t5_2tf0a,False,,,True,t3_1erpaz,http://www.reddit.com/r/bodyweightfitness/comments/1erpaz/i_keep_seeing_conflicting_info_in_regards_to_the/,
1367222483.0,42,self.bodyweightfitness,1dbrnl,How to program sprints/hill sprints as strength work?,56,14,11,http://www.reddit.com/r/bodyweightfitness/comments/1dbrnl/how_to_program_sprintshill_sprints_as_strength/,"I want to add hill sprints and regular sprints on a track to my leg work and I'm unsure of how to program it in. I currently do Deadlifts and pistol squat progressions on an A-B rotation for leg work and I plan on adding sprints on days I do pistol squats as they're not really that taxing for me as I'm still attempting to get full ROM on them. Plus the weather is nice and I enjoy being outside and running. How should sets and rest look for strength work? I'll separate it into track sprints and hill sprints as I'll probably bounce back and forth depending on the day due to time, weather, etc. To clarify, I'm only doing one type of sprint work per day, not both.

Track sprints:  
I have access to a 1/4 mile track. Not sure what distance would be best for strength work. I'm guessing 100m? I figure for sets do the full 100m, rest 3-5 minutes between sets, with 3-4 sets to start out with and possibly add more sets as I progress.

Hill Sprints:  
I was thinking of dividing this into categories of short and long hills divided by time. The park not that far away has a variety of hills, some short, some steep, and some steep and long, and some long hills with gradual slopes. Figured I can separate them by the times and by slopes. Something like <20s for short, >20s for long. For short hills something like 4-6 sets with 3-5 minutes rest and for long hills 3-4 sets with 3-5 minutes rest? 

Would this be a good way to program these in? I'm very open to changing any of this and am curious what others have to say as this topic has never really been talked about in depth since I've started browsing this sub.",,False,,t5_2tf0a,False,,,True,t3_1dbrnl,http://www.reddit.com/r/bodyweightfitness/comments/1dbrnl/how_to_program_sprintshill_sprints_as_strength/,
1365045412.0,44,self.bodyweightfitness,1bmye1,Im a 20 year old male looking to get in shape at home but I have no equipment. help.,61,17,26,http://www.reddit.com/r/bodyweightfitness/comments/1bmye1/im_a_20_year_old_male_looking_to_get_in_shape_at/,"Im a 20 year old male university students. Im 5'11 and about 142 pounds. Im not fat, but I'm definitely not in shape. Ive recently started daily stretches and trying to eat better, but I want to actually start losing a bit of flab and gain a bit of muscle or ton. Any help would be much appreciated.
",,False,,t5_2tf0a,False,,,True,t3_1bmye1,http://www.reddit.com/r/bodyweightfitness/comments/1bmye1/im_a_20_year_old_male_looking_to_get_in_shape_at/,
1362413229.0,40,self.bodyweightfitness,19n5zw,Moronic Monday: weekly stupid questions thread,46,6,167,http://www.reddit.com/r/bodyweightfitness/comments/19n5zw/moronic_monday_weekly_stupid_questions_thread/,"Welcome to Moronic Monday, the weekly stupid questions thread. Have a ""dumb"" question and afraid to ask it? This is the thread is for you.

#**Rules:**

* As always, read the [FAQ](http://www.reddit.com/r/bodyweightfitness/wiki/faq) before posting

* No condescending comments or being a dick, any comments of this nature will be removed.

* If your question was not answered in last week's post (*sorry*), feel free to ask it again",,False,,t5_2tf0a,False,,,True,t3_19n5zw,http://www.reddit.com/r/bodyweightfitness/comments/19n5zw/moronic_monday_weekly_stupid_questions_thread/,
1361208173.0,44,self.bodyweightfitness,18rctd,Do diamond pushups work your chest?,52,8,19,http://www.reddit.com/r/bodyweightfitness/comments/18rctd/do_diamond_pushups_work_your_chest/,"I've been running through the following routine lately...

Pullups
diamond pushups
planks
single leg squats

I'm not really overweight (6', 172#) but I have the common middle age problems of  a slight gut and, well, let's call 'em lose pectoral muscles.

I can do about 11 diamond pushups per set, but they really feel like they are hitting my shoulders exclusively, with almost nothing in my chest.

1.  Do diamond pushups work your chest?
2.  If not, is there a different pushup variation I should be using?  ",,False,,t5_2tf0a,False,,,True,t3_18rctd,http://www.reddit.com/r/bodyweightfitness/comments/18rctd/do_diamond_pushups_work_your_chest/,
1358165624.0,43,self.bodyweightfitness,16jq84,Results flattening out? Try a month of German Volume Training with bodyweight.,58,15,9,http://www.reddit.com/r/bodyweightfitness/comments/16jq84/results_flattening_out_try_a_month_of_german/,"German volume training (GVT) is a routine for non-beginner lifters to pack on some size in a short amount of time. But it's not intended for long term use. I realized recently it works extremely well for bodyweight training.

To summarize the routine you essentially try to do a 10x10 of the same exercise. In the beginning it starts of easy, but gets very difficult in the end. Keep a short, regular resting time between exercises (about 90 seconds). Since it's bodyweight, be extremely careful when you start getting tired, I highly recommend against handstand pushups with GVT.

I believe this routine is great for bodyweight because: 

1. It's the same exercise each time, so you don't have to change the setup. 
2. In bodyweight, it's often difficult to get hypertrophy, GVT is designed for hypertrophy.
3. It's simple to do with limited equipment since you don't need to increment the difficulty every set. 
4. It's an easy way to change up your routine every once in a while.

I've been at bodyweight for over a year now and after two weeks of GVT I'm still getting crazy sore which is a feeling I haven't gotten much of in bodyweight. This is the first time since rock climbing that I've gotten sore forearms.

My recommendations for GVT with bodyweight training:

1. Two bodyparts per day a few days per week (depending on time). 

2. Pick an exercise that you can normally do about 15-20 reps of. 

3. Use a timer (90s) between sets.  Track your sets (of course). 

4. Aim for 10x10 but realistically you wont be able to get 10 by the 
6th or 7th set. 

5. Stop at 10 reps, don't worry if the first few sets seem too easy, it'll catch up to you! 

6. DO NOT pick an exercise which failure could lead to injury (such as handstand pushups) as GVT is extremely tiring. 

7. Only do it for a few weeks at a time, then go back to your old routine (since it's designed for hypertrophy over strength).

In summary, for non-beginners of bodyweight training, do a few weeks of GVT every once in a while to add some major hypertrophy and some variety into your workout. Don't be surprised if you're the sorest you've ever gotten with BW workouts.

Also I'd love to hear what other people think about GVT with BW fitness.",,False,,t5_2tf0a,False,,,True,t3_16jq84,http://www.reddit.com/r/bodyweightfitness/comments/16jq84/results_flattening_out_try_a_month_of_german/,
1357316249.0,46,self.bodyweightfitness,15yerc,Blisters / callus from pullups,57,11,38,http://www.reddit.com/r/bodyweightfitness/comments/15yerc/blisters_callus_from_pullups/,"I've been training pullups/muscle ups and any sort of bar work like front and back levers for about 2 months now, but my hands still hurt from blisters right around the base of my fingers. Tried resting for 2 weeks and letting it heal, but that doesnt help, the skin still tears. Also, gloves don't seem to make a difference. There is still too much friction between my palms and the bar. Its very demotivational to have to stop mid-session not because of fatigue but because of pain and soreness. Is this a grip/form issue or do I simply need to tough it out (and if so, how long does it take)?",,False,,t5_2tf0a,False,,,True,t3_15yerc,http://www.reddit.com/r/bodyweightfitness/comments/15yerc/blisters_callus_from_pullups/,
1355157620.0,42,self.bodyweightfitness,14lz52,What do you do in between sets?,58,16,119,http://www.reddit.com/r/bodyweightfitness/comments/14lz52/what_do_you_do_in_between_sets/,"I used to be one of those guys that busted out sets mindlessly as fast as I could. I'm finally trying to follow a real program (OG) and soaking up all the advice I can. The main thing I have noticed, is 3-5 minutes between sets can feel like a long time. Is there something I should/could be doing during this time? What do people on here do? And yes, this was posted between sets.

edit: I should have pointed out that I used to pair my sets, but I am trying not to for a few weeks. I want to see if this makes any difference in my gains. A few workouts in and I have realize I may not have the patience for the longer rests.",,False,,t5_2tf0a,1355164137.0,,,True,t3_14lz52,http://www.reddit.com/r/bodyweightfitness/comments/14lz52/what_do_you_do_in_between_sets/,
1352330086.0,47,i.imgur.com,12tptp,Should uneven basketball pushups be done with your center of gravity in the middle or over the pushing hand?,61,14,17,http://www.reddit.com/r/bodyweightfitness/comments/12tptp/should_uneven_basketball_pushups_be_done_with/,,,False,,t5_2tf0a,False,,,False,t3_12tptp,http://i.imgur.com/xkPo4.jpg,
1348029734.0,40,youtube.com,104e4t,"Parallel Bar Exercises for Chest, Triceps and Shoulder",43,3,8,http://www.reddit.com/r/bodyweightfitness/comments/104e4t/parallel_bar_exercises_for_chest_triceps_and/,,,False,,t5_2tf0a,False,,,False,t3_104e4t,http://www.youtube.com/watch?v=sp4B99jEJRw&feature=endscreen&NR=1,
1344430155.0,39,self.bodyweightfitness,xvmt8,"Chin-ups, pull-ups, or both?",48,9,32,http://www.reddit.com/r/bodyweightfitness/comments/xvmt8/chinups_pullups_or_both/,"I always sort of assumed that since pull-ups were harder for me they must be better, but after reading a bit more it sounds like I might want to incorporate some chin-ups into my workouts too.

I'm curious what you all prefer to do. I'm thinking about alternating which type I do every workout now, but would love to hear any suggestions from you guys.",,False,,t5_2tf0a,False,,,True,t3_xvmt8,http://www.reddit.com/r/bodyweightfitness/comments/xvmt8/chinups_pullups_or_both/,
1332439488.0,44,worldstarhiphop.com,r8o6a,This is what I want to do!,49,5,29,http://www.reddit.com/r/bodyweightfitness/comments/r8o6a/this_is_what_i_want_to_do/,,,False,,t5_2tf0a,False,,,False,t3_r8o6a,http://www.worldstarhiphop.com/videos/video.php?v=wshh9bD29ud5UU2WReix,
1328627234.0,43,self.bodyweightfitness,pepx6,A Beginner's Guide to Overcoming Gravity + Q&A,46,3,25,http://www.reddit.com/r/bodyweightfitness/comments/pepx6/a_beginners_guide_to_overcoming_gravity_qa/,"Threw up a Beginner's Guide to Overcoming Gravity for the new people that are feeling overwhelmed at all of the information:

http://www.eatmoveimprove.com/2012/02/a-beginners-guide-to-overcoming-gravity/

You guys have actually been the most responsive community, so I like hearing back about anything that needs improvement (aside from the editting I know) and what was done well with the book.

Feel free to ask questions regarding any of the material if you are confused or want particular feedback on certain aspects of training. This will help build the beginner's guide up as well. :)",,False,,t5_2tf0a,False,,,True,t3_pepx6,http://www.reddit.com/r/bodyweightfitness/comments/pepx6/a_beginners_guide_to_overcoming_gravity_qa/,
1374531033.0,40,self.bodyweightfitness,1iucxe,Pretty great muscle-up progression for rings I found pretty helpful.,45,5,6,http://www.reddit.com/r/bodyweightfitness/comments/1iucxe/pretty_great_muscleup_progression_for_rings_i/,"So I came across this video on youtube (gymnast teaching bodybuilder muscleup) and I found this muscelup progression I've never seen before. Thought someone might find it helpful!

http://www.youtube.com/watch?v=5jhWOSoWhs8&feature=player_detailpage#t=86s",,False,,t5_2tf0a,False,,,True,t3_1iucxe,http://www.reddit.com/r/bodyweightfitness/comments/1iucxe/pretty_great_muscleup_progression_for_rings_i/,
1374028576.0,40,self.bodyweightfitness,1igjou,Can you really train your legs and core well enough with only bodyweight?,45,5,37,http://www.reddit.com/r/bodyweightfitness/comments/1igjou/can_you_really_train_your_legs_and_core_well/,"I am skeptical. I know from a couple years of trying that nothing beats deadlifts and sumo deadlifts for your lower back and trunk synergy. I can also do about 20 single leg squats with each leg, ass to the ground, and a couple weeks ago I started squatting with a barbell again for the first time in a few years, and I have to tell you, using the bar makes a BIG difference. And I am not even using really heavy weight. I am doing endurance circuits with deadlifts, front squats, clean and press, back squats, and rows for high reps with no rest between. 

Don't get me wrong, I am a huge fan of bodyweight training. I think a routine with only weights is as incomplete as a routine with only bodyweight. I even think that you could do only bodyweight for your upper body and be fine. But I really don't see how body weight only can give you a well conditioned lower body and core. 

What do you guys think?",,False,,t5_2tf0a,False,,,True,t3_1igjou,http://www.reddit.com/r/bodyweightfitness/comments/1igjou/can_you_really_train_your_legs_and_core_well/,
1372014223.0,46,self.bodyweightfitness,1gx6sx,I'm having some problems with L-sits. Maybe there's something I'm missing?,54,8,18,http://www.reddit.com/r/bodyweightfitness/comments/1gx6sx/im_having_some_problems_with_lsits_maybe_theres/,"So, I can do an L-sit well enough using a bar, or anything elevated for that matter. However, I can't do a proper L-sit on the ground.

My problem is not holding myself up, but keeping my legs separated from the ground. It doesn't matter how hard I try, I can't barely lift them, much less keeping them completely straight. 

Is there any trick I'm missing? Maybe I lack strenght in my cuadriceps? or is it a matter of flexibility?

I'm 6' 2'' by the way, maybe being (sort of) tall is a problem with this exercise?",,False,,t5_2tf0a,False,,,True,t3_1gx6sx,http://www.reddit.com/r/bodyweightfitness/comments/1gx6sx/im_having_some_problems_with_lsits_maybe_theres/,
1371608181.0,39,self.bodyweightfitness,1gmmp8,Exercises while standing around at work,48,9,43,http://www.reddit.com/r/bodyweightfitness/comments/1gmmp8/exercises_while_standing_around_at_work/,"I've recently started working long hours so I don't have as much time to work out as I'd like.  The pharmacy I work in is not very busy so I spend pretty large portions of time standing around doing nothing.  Does anybody know of any exercises I can do just standing around to supplement the workouts I'll be doing when I get off work? I've been doing calf raises and isometrics, but that's about all I can think of without looking ridiculous.  ANY ideas would help. Thanks!",,False,,t5_2tf0a,False,,,True,t3_1gmmp8,http://www.reddit.com/r/bodyweightfitness/comments/1gmmp8/exercises_while_standing_around_at_work/,
1371327001.0,42,self.bodyweightfitness,1gezkw,How do I do a pistol squat without the heel coming up as I lower down?,47,5,24,http://www.reddit.com/r/bodyweightfitness/comments/1gezkw/how_do_i_do_a_pistol_squat_without_the_heel/,,,False,,t5_2tf0a,False,,,True,t3_1gezkw,http://www.reddit.com/r/bodyweightfitness/comments/1gezkw/how_do_i_do_a_pistol_squat_without_the_heel/,
1368716995.0,42,self.bodyweightfitness,1egd2p,Power Struggle 7 Bouldering Comp Highlights,49,7,9,http://www.reddit.com/r/bodyweightfitness/comments/1egd2p/power_struggle_7_bouldering_comp_highlights/,"This video shows some amazing strength abilities of the men and women competing in this climbing competition.

https://www.youtube.com/watch?v=1wMuG51p4_c",,False,,t5_2tf0a,False,,,True,t3_1egd2p,http://www.reddit.com/r/bodyweightfitness/comments/1egd2p/power_struggle_7_bouldering_comp_highlights/,
1368649750.0,44,self.bodyweightfitness,1eelm0,First post- 6 months of Hand Balancing and some tumbling (video),49,5,10,http://www.reddit.com/r/bodyweightfitness/comments/1eelm0/first_post_6_months_of_hand_balancing_and_some/,"http://youtu.be/p4s-oIUvh_I 

Hello BW Fitness,

As a martial artist (BJJ), I have always been a fan of BW exercises and love the simplicity and the community of people involved. About a year ago I discovered  Ido Portal and that inspired to learn how to do handstands. 

I am slowly progressing to other BW/gymnastic goals such as the OAC and levers, for starters.

Any advice from more experienced hand-balancers is appreciated and I look forward to contributing to the community from here on out.

Thanks for watching and keep moving! 




",,False,,t5_2tf0a,False,,,True,t3_1eelm0,http://www.reddit.com/r/bodyweightfitness/comments/1eelm0/first_post_6_months_of_hand_balancing_and_some/,
1363807054.0,43,self.bodyweightfitness,1aoj30,Looking for a leg workout that doesn't require me to jump all over the place.,47,4,31,http://www.reddit.com/r/bodyweightfitness/comments/1aoj30/looking_for_a_leg_workout_that_doesnt_require_me/,"My knees can't handle the constant jumping that p90x, insanity, etc like to do but they can handle just about everything else. Anyone know of a good at home workout for the legs? Also, if you know one for the lower back area that'd help a lot to.",,False,,t5_2tf0a,False,,,True,t3_1aoj30,http://www.reddit.com/r/bodyweightfitness/comments/1aoj30/looking_for_a_leg_workout_that_doesnt_require_me/,
1362306672.0,40,self.bodyweightfitness,19klin,My knees click all the time. ,47,7,25,http://www.reddit.com/r/bodyweightfitness/comments/19klin/my_knees_click_all_the_time/,"Hey guys,

I'm pretty new to the BWF thing. Used to go to the gym but it didn't last very long as it difficult to find time to go. 

Been thinking about BWF for a while and downloaded the ""You Are Your Own Gym"" app on my iPhone. (Is this a decent way to start?)

I've done the first two workouts in the beginner program. Last night I did my first legs workout and when I got to squats my knees were clicking every single time I squatted. That's not that unusual is it? I can carry on squatting right? 

Look forward to your replies

TL:DR- My knees click every time I squat. Is this ok? ",,False,,t5_2tf0a,False,,,True,t3_19klin,http://www.reddit.com/r/bodyweightfitness/comments/19klin/my_knees_click_all_the_time/,
1360886776.0,43,self.bodyweightfitness,18jspo,New Ido Portal Interview,53,10,17,http://www.reddit.com/r/bodyweightfitness/comments/18jspo/new_ido_portal_interview/,"He talks a little about his philosophy, nutrition, the use of weights and such. Also some cool clips of him showing his moves.

http://youtu.be/aLogFAbTlDI

Funny enough, just today I was thinking that lately Mr. Portal's public persona has been... kind of an asshole. But in this interview he comes across as much more friendly than usual.",,False,,t5_2tf0a,False,,,True,t3_18jspo,http://www.reddit.com/r/bodyweightfitness/comments/18jspo/new_ido_portal_interview/,
1360863215.0,41,self.bodyweightfitness,18iwg8, What are good exercises to gain muscle with minimum space required and not much equipment available ?,57,16,39,http://www.reddit.com/r/bodyweightfitness/comments/18iwg8/what_are_good_exercises_to_gain_muscle_with/,Started going to the gym in my local town a few months ago but now have gone to visit my brother in another part of country. Im only staying a week but want to keep a routine going. However this is quite  difficult as I only have access to a small room and no equipment . What are my options ? ,,False,,t5_2tf0a,False,,,True,t3_18iwg8,http://www.reddit.com/r/bodyweightfitness/comments/18iwg8/what_are_good_exercises_to_gain_muscle_with/,
1360557223.0,42,self.bodyweightfitness,18agqm,Forearm plank Vs. Full plank,49,7,12,http://www.reddit.com/r/bodyweightfitness/comments/18agqm/forearm_plank_vs_full_plank/,"Hey everybody,

Can somebody explain to me the difference in workout when doing a forearm plank vs a full plank?  I mainly want to know which one works which muscle group primarily, like which one is better for core, stuff like that.

I appreciate the help.

Thanks, ",,False,,t5_2tf0a,False,,,True,t3_18agqm,http://www.reddit.com/r/bodyweightfitness/comments/18agqm/forearm_plank_vs_full_plank/,
1359995495.0,43,self.bodyweightfitness,17vf5f,Recommended gear?  Do I need a Gym?,47,4,38,http://www.reddit.com/r/bodyweightfitness/comments/17vf5f/recommended_gear_do_i_need_a_gym/,"I've been reading the FAQ to find recommendations for gear, but I haven't found anything specific-

I'm interested in starting bodyweight fitness- can I do this from my home?  I have nothing but adjustable dumbbells at the moment... what equipment do I need to start basic bodyweight training?

It's clear I need a pull up bar, and I found one that looks solid- but many exercises seem to rely on parallel bars as well.  Is there an apartment-sized solution for this?

Sorry if this is noobish.  There's some seriously deep information here, but I'm not sure what's necessary and what's not for a complete beginner.",,False,,t5_2tf0a,False,,,True,t3_17vf5f,http://www.reddit.com/r/bodyweightfitness/comments/17vf5f/recommended_gear_do_i_need_a_gym/,
1358280251.0,42,self.bodyweightfitness,16mx4d,Can we bring this infographic further?,51,9,46,http://www.reddit.com/r/bodyweightfitness/comments/16mx4d/can_we_bring_this_infographic_further/,"http://imgur.com/ntzC5
This went around a couple of months ago, and I think it's a great idea, but it's not executed as well as it could be if we worked on it with several people. I really think a lot of the general knowledge of this sub easily could be boiled down into an infographic to help beginners, if it were organized in an easy-to-read graphic.


**EDIT:** What I mean to do here is suggest that people volunteer to help rewrite it and redesign it.
Does anyone know of illustrations that depict the exercises that we can use?
The entire red box needs to be re-written, as well many of the exercises. Who is knowledgeable enough to do this part of the project?",,False,,t5_2tf0a,1358301739.0,,,True,t3_16mx4d,http://www.reddit.com/r/bodyweightfitness/comments/16mx4d/can_we_bring_this_infographic_further/,
1357672265.0,42,self.bodyweightfitness,16751v,"Best Forearm Exercises? Also, I click lots suddenly.",54,12,43,http://www.reddit.com/r/bodyweightfitness/comments/16751v/best_forearm_exercises_also_i_click_lots_suddenly/,"Hi

I'm currently doing very low volume exercise that's pretty easy (push ups on my knees... it's embarrassing) to rehabilitate a chest injury.
I want to use this time to work on my forearms more extensively.
What are the best exercises for them?

I'm currently doing wrist push ups (get in to push up position on fists, then roll hands so backs are against the ground, and roll back up again) and false grip pull ups. I rock climb 1-2 a week so gripping strength isn't an issue.
I'm specific looking for movements which hit the muscles that move the wrist side to side if anyone knows any.

In regards to the second part of my post - I'v not exercised for a few months (due to previously mentioned chest injury), coming back my shoulders and elbows click lots now when doing push ups, pull ups and sometimes just randomly. The clicks are usually small, but sometimes very loud and I feel them a bit when this happens- anyone know what's causing this, and if it will go away?

Thanks ",,False,,t5_2tf0a,False,,,True,t3_16751v,http://www.reddit.com/r/bodyweightfitness/comments/16751v/best_forearm_exercises_also_i_click_lots_suddenly/,
1345224565.0,41,self.bodyweightfitness,ydwt9,What are your reasons to choose bodyweight fitness over other options?,49,8,75,http://www.reddit.com/r/bodyweightfitness/comments/ydwt9/what_are_your_reasons_to_choose_bodyweight/,"I know one often-mentioned reason is that you don't need access to a gym to do it, so you can do it at home/while travelling/etc and it won't take so much time (transit etc) - practical reasons. But I am more interested in whether there are actual benefits in the effect on your body compared to, say, freeweights or machines or aerobics or martial arts etc.

I am asking because just lately I have got a feeling inside that it would be right to go for bodyweight fitness for me (despite easy access to gym and freeweights) and I find it difficult to understand why I feel that way - does my body tell me to because it is better (and I hope it would resonate with some of your answers) or is it just a fad for me, as I have just read more about it lately...",,False,,t5_2tf0a,False,,,True,t3_ydwt9,http://www.reddit.com/r/bodyweightfitness/comments/ydwt9/what_are_your_reasons_to_choose_bodyweight/,
1337156677.0,40,i.imgur.com,tpor5,A warning to people that wish to follow the DIY PVC parallette guides online...  ,53,13,37,http://www.reddit.com/r/bodyweightfitness/comments/tpor5/a_warning_to_people_that_wish_to_follow_the_diy/,,,False,,t5_2tf0a,False,,,False,t3_tpor5,http://i.imgur.com/Dvdwf.jpg,
1334072517.0,43,youtube.com,s2nqz,Video of Eugen Sandow posing and doing a backflip in 1903.,49,6,13,http://www.reddit.com/r/bodyweightfitness/comments/s2nqz/video_of_eugen_sandow_posing_and_doing_a_backflip/,,,False,,t5_2tf0a,False,,,False,t3_s2nqz,http://www.youtube.com/watch?v=qFeZa5UYWYY,
1375499468.0,42,self.bodyweightfitness,1jlv2j,Body Weight Beginner's Guide - Looking for Feedback,49,7,20,http://www.reddit.com/r/bodyweightfitness/comments/1jlv2j/body_weight_beginners_guide_looking_for_feedback/,Looking for thoughts and opinions on a body weight training guide that I threw together: http://shawnhuckabay.info/2013/08/02/body-weight-strong-a-beginners-guide/,,False,,t5_2tf0a,False,,,True,t3_1jlv2j,http://www.reddit.com/r/bodyweightfitness/comments/1jlv2j/body_weight_beginners_guide_looking_for_feedback/,
1375281745.0,40,self.bodyweightfitness,1jf8te,"Unsure if this is OK to post, but Ill try. David Procyshyn and Fiji McAlpine from doyogawithme.com are doing an AMA at /r/yoga.",55,15,1,http://www.reddit.com/r/bodyweightfitness/comments/1jf8te/unsure_if_this_is_ok_to_post_but_ill_try_david/,"Thought the people here might like having a chance to talk to these folks.

[**Here is a link to the AMA in /r/yoga**] (http://www.reddit.com/r/yoga/comments/1jf57q/we_are_fiji_mcalpine_and_david_procyshyn_of/)

[David Procyshyn] (http://www.doyogawithme.com/users/david-procyshyn) is the founder of doyogawithme.com and [Fiji McAlpine] (http://www.doyogawithme.com/users/fiji-mcalpine) is one of the most liked instructors on the site. 
",,False,,t5_2tf0a,False,,,True,t3_1jf8te,http://www.reddit.com/r/bodyweightfitness/comments/1jf8te/unsure_if_this_is_ok_to_post_but_ill_try_david/,
1373508316.0,40,self.bodyweightfitness,1i1w44,[Question] Will only doing pushups and crunches (or any variation on the two) provide any results?,44,4,42,http://www.reddit.com/r/bodyweightfitness/comments/1i1w44/question_will_only_doing_pushups_and_crunches_or/,"I'm slightly underweight, can't eat enough to increase weight, and have very little protein or other nutrition going into my diet, too poor;can't do it. So I was wondering if it's even worth doing any type of exercise at all to get stronger because of the lack of calories/protein/etc- I know it'd be ideal to have all that but I just can't right now. So far I've been trying every now and then to do, say; 3x20 pushups, 3x30 crunches. The pushups end with me barely or not able to finish the last 20 and the crunches end with me getting a mild burn in the ole abdominals- of course I can change my plan so far but as for the absolute minimal amount I'd need to get any kind of chest or abdominal improvements, is it enough? 

* TL:DR - 3x20 pushups, 3x30 crunches, open to suggestion, will I see any results?",,False,,t5_2tf0a,False,,,True,t3_1i1w44,http://www.reddit.com/r/bodyweightfitness/comments/1i1w44/question_will_only_doing_pushups_and_crunches_or/,
1370446651.0,42,self.bodyweightfitness,1fq5ld,What will I learn from getting Overcoming Gravity that's not in the FAQ?,49,7,36,http://www.reddit.com/r/bodyweightfitness/comments/1fq5ld/what_will_i_learn_from_getting_overcoming_gravity/,"Obviously the answer could be as big as the book, but as a novice will I get much more out of my training reading the book now as opposed to just what's in the FAQ, or does the book only become beneficial once I'm creating my own programs later? ",,False,,t5_2tf0a,False,,,True,t3_1fq5ld,http://www.reddit.com/r/bodyweightfitness/comments/1fq5ld/what_will_i_learn_from_getting_overcoming_gravity/,
1368822222.0,38,self.bodyweightfitness,1ejehk,"25(f) - 5'6"" - 110 lbs...Workout routine to get strong *and* build endurance (x-post from r/fitness)?",45,7,27,http://www.reddit.com/r/bodyweightfitness/comments/1ejehk/25f_56_110_lbsworkout_routine_to_get_strong_and/,"I am a student with full access to a gym. I also do indoor climbing 2x-3x/week. 

I have zero endurance when I need to run/hike etc but I can swim laps in the pool... I completely get out of breath running a 13 minute mile and will be the first person to take a break on an uphill hike where others are just marching on :(

I also want to gain some muscle since I am at a low BMI right now.

From /r/Fitness I gather that I need to obviously eat more calories. I was hoping I could get some advice on what a good work-out routine would be. Full body weight training 3x/week + running for endurance?

Thanks in advance :)",,False,,t5_2tf0a,False,,,True,t3_1ejehk,http://www.reddit.com/r/bodyweightfitness/comments/1ejehk/25f_56_110_lbsworkout_routine_to_get_strong_and/,
1367607718.0,43,self.bodyweightfitness,1dmvwh,What equipment do I need to buy to start?,57,14,20,http://www.reddit.com/r/bodyweightfitness/comments/1dmvwh/what_equipment_do_i_need_to_buy_to_start/,"First of all, I want to thank you for this amazing and professional looking subreddit!

I want start working out, and I've read the FAQ and I want to start doing the ''Beginner Routine'' that is discussed there. 
What equipment do I need for this? The only equipment I can find in the FAQ is a pullup-bar, but I'm guessing I need more, for instance for the L-Sit and the Parralel Bar support.


I might have read over it in the FAQ but I really couldn't find it, could somebody help me out? Thanks!",,False,,t5_2tf0a,False,,,True,t3_1dmvwh,http://www.reddit.com/r/bodyweightfitness/comments/1dmvwh/what_equipment_do_i_need_to_buy_to_start/,
1367520657.0,41,self.bodyweightfitness,1dkfte,Could you guys help the netherlands out to get more calisthenics parks? It would take five minutes max and it would mean the world to us!,52,11,11,http://www.reddit.com/r/bodyweightfitness/comments/1dkfte/could_you_guys_help_the_netherlands_out_to_get/,"Hey, I already posted this before. But I thought I should try one more time because people maybe did not see this, sorry if this is annoying. (today is the last day you can vote)

It would mean the world to us if you guys took 5 minutes of your time to help us get more votes to get this project(to build more calisthenics parks in the netherlands) funded.

Go to
https://deeljouwdroom.nl/participants/13760

Instructions (since it is in dutch):

http://i.imgur.com/kBMaDWU.jpg

It's abit messy, sorry. But just follow step 1 - 6, it may seem pointless(u have to do click the same button like 3 times) but it would help us alot!
Thanks !",,False,,t5_2tf0a,1367523583.0,,,True,t3_1dkfte,http://www.reddit.com/r/bodyweightfitness/comments/1dkfte/could_you_guys_help_the_netherlands_out_to_get/,
1367245860.0,41,self.bodyweightfitness,1dc7sl,"This is one of a few excercise stations, what can I do with it?",48,7,11,http://www.reddit.com/r/bodyweightfitness/comments/1dc7sl/this_is_one_of_a_few_excercise_stations_what_can/,"[Here it is](http://imgur.com/55oghOb). It's about 8-9 feet high. It's one of a bunch of excercise placements that I'd like to incorporate into a routine, only I have no idea how to utilize it.",,False,,t5_2tf0a,False,,,True,t3_1dc7sl,http://www.reddit.com/r/bodyweightfitness/comments/1dc7sl/this_is_one_of_a_few_excercise_stations_what_can/,
1366649715.0,43,self.bodyweightfitness,1cvf60,This is all still confusing to me,50,7,56,http://www.reddit.com/r/bodyweightfitness/comments/1cvf60/this_is_all_still_confusing_to_me/,"I have read the faqs, read answers, watched videos, but I can't get my head around this. I guess I'm worried that i'm going to end up not doing something I should have, and not seeing any gains.
              
If I do the routine that was in the FAQ's, along with jogging on off days, what kind of gains are we expecting?
            
Is it more of a skill thing, or a power? I have done the FAQ plan for two days now, but it always leaves me wanting more.

I don't care about muscle size, I just want to be able to preform at my maximum, and lose some flab around my chest, stomach, and tighten my entire body.

Can I add in Planks, and Leg raises to the routine? Because it seems like I am only doing 4 exercises, at 3 sets, for the whole day.

I was thinking about adding the Ab Riper X program from the P90X into my routine, and then doing upper body stuff, such as push ups, pull ups ect.",,False,,t5_2tf0a,1366650010.0,,,True,t3_1cvf60,http://www.reddit.com/r/bodyweightfitness/comments/1cvf60/this_is_all_still_confusing_to_me/,
1365047673.0,44,self.bodyweightfitness,1bn170,What is a short saying you use to get motivated to start a workout?,52,8,84,http://www.reddit.com/r/bodyweightfitness/comments/1bn170/what_is_a_short_saying_you_use_to_get_motivated/,"Also, do you generally enjoy calisthenics or is it a means to an end (health, looks, etc.) that requires a saying (or specific state of mind) to started each day?",,False,,t5_2tf0a,False,,,True,t3_1bn170,http://www.reddit.com/r/bodyweightfitness/comments/1bn170/what_is_a_short_saying_you_use_to_get_motivated/,
1363047323.0,42,self.bodyweightfitness,1a46dq,Which handstand kick-up technique is best/preferred?,48,6,18,http://www.reddit.com/r/bodyweightfitness/comments/1a46dq/which_handstand_kickup_technique_is_bestpreferred/,"I'm at the point in my handstand training where it's time to start kicking up into freestands. Which technique is best for kicking up? 

1. Starting standing up and lunging into the handstand like [this](http://www.drillsandskills.com/article/19) 
2. Starting with hands on the ground in ""runners stance"" and kicking up with one leg 
3. Starting with hands on the ground and kicking up with both feet at the same time 

I can perform all of this but I'm wondering if there's one I should be focusing on. My goals include press handstands if that matters",,False,,t5_2tf0a,False,,,True,t3_1a46dq,http://www.reddit.com/r/bodyweightfitness/comments/1a46dq/which_handstand_kickup_technique_is_bestpreferred/,
1362713493.0,43,self.bodyweightfitness,19w2kl,28 M 248 lbs please critique my diet/routine/progress,52,9,22,http://www.reddit.com/r/bodyweightfitness/comments/19w2kl/28_m_248_lbs_please_critique_my/,"I have been working hard on getting down to my target body fat %, while also trying to do some strength training and moderate cardio.


I have been running a deficit of 1000-1450 calories/day for the past 35 days. I am down to 248 from 271. I plan to reduce the deficit after I am no longer obese.


I have been doing bodyweightfitness beginner work for the past two weeks and have already seen improvement. I do 3 full body routines a week.

* I am now able to do two to three push-ups though I still do 3x6 knee push-ups for sets.
* I can do 3x10 leg raises laying on back.
* I can do 3x7 dips with straight legs toes up.
* I do 3x6 assisted pull ups before I have to cheat too much. I can do a 1x2-3 negatives max.
* I do 3x6 inverted rows
* For my L-Sit supports Ill use two 25 lb dumbells and leave my heels on the ground. I can hold that for up to 3x15secs.
* I can hold 3x25s Planks.
* I do 3x5 deadlifts and dumbbell squats with my 25lb dumbbells(i dont own any others)
* For cardio I can jog 20 minutes at 5.0mph.


I know that I have a long way to go until I can move to the intermediate routine especially with my planned bodyfat loss. I want to get down to 15% or so bodyfat by october.

Would you guys add or remove any workouts from my routine? Any other general training tips? I have read overcoming gravity and starting strength already. I also watched some videos on youtube to learn some progressions. 

Thanks for any input!
",,False,,t5_2tf0a,False,,,True,t3_19w2kl,http://www.reddit.com/r/bodyweightfitness/comments/19w2kl/28_m_248_lbs_please_critique_my/,
1361551387.0,42,self.bodyweightfitness,1910rg,Another practical application for BWF. ,54,12,14,http://www.reddit.com/r/bodyweightfitness/comments/1910rg/another_practical_application_for_bwf/,"Will Gadd, one of the worlds best ice climbers goes completely horizontal while climbing up one of the most difficult and stunning walls in the world. All core and upper body. Video is [here](http://www.outsideonline.com/blog/outdoor-adventure/climbing/will-gadd-climbs-spray-ice.html)",,False,,t5_2tf0a,False,,,True,t3_1910rg,http://www.reddit.com/r/bodyweightfitness/comments/1910rg/another_practical_application_for_bwf/,
1359123017.0,42,self.bodyweightfitness,1796w5,"Starting out as a skinny guy, is bodyweight beneficial?",60,18,56,http://www.reddit.com/r/bodyweightfitness/comments/1796w5/starting_out_as_a_skinny_guy_is_bodyweight/,"I want to get bigger. I know the (arguably) best way to do it would be to get under the bar and lift heavy weights. I sort of like the idea of working out in the comfort of my own home a little better though. So I'm 6'6 and around 200 and want to pack on some muscle, get bigger, and get more fit. Would bodyweight routines be a good thing for me at this point?",,False,,t5_2tf0a,False,,,True,t3_1796w5,http://www.reddit.com/r/bodyweightfitness/comments/1796w5/starting_out_as_a_skinny_guy_is_bodyweight/,
1354052302.0,43,self.bodyweightfitness,13w8i1,"Is there a ""starting strength"" equivalent for bodyweight..?",50,7,42,http://www.reddit.com/r/bodyweightfitness/comments/13w8i1/is_there_a_starting_strength_equivalent_for/,"Title says it all, really

I've been doing convict conditioning. Not sure if that's the equivalent..",,False,,t5_2tf0a,False,,,True,t3_13w8i1,http://www.reddit.com/r/bodyweightfitness/comments/13w8i1/is_there_a_starting_strength_equivalent_for/,
1353154178.0,39,self.bodyweightfitness,13cke8,Is it better to do a full body workout or split it up?,48,9,17,http://www.reddit.com/r/bodyweightfitness/comments/13cke8/is_it_better_to_do_a_full_body_workout_or_split/,"I've been doing full body bodyweight workouts for a while now but I've always had it in mind to split up my workout.

And also, are there any great benefits with bodyweightfitness that weight training doesn't give you? And vice versa. ",,False,,t5_2tf0a,False,,,True,t3_13cke8,http://www.reddit.com/r/bodyweightfitness/comments/13cke8/is_it_better_to_do_a_full_body_workout_or_split/,
1337973322.0,40,rosstraining.com,u4wbm,"Homemade Equipment Links:  DIY Strength Training Equipment, Grip Training, Odd Object Training, Medicine Balls, Suspension Trainers, Bodyweight and Gymnastic Based, Sleds, Combat Sports Equipment, Online Timers, Miscellaneous Equipment Ideas, and Additional Equipment Sites",48,8,2,http://www.reddit.com/r/bodyweightfitness/comments/u4wbm/homemade_equipment_links_diy_strength_training/,,,False,,t5_2tf0a,False,,,False,t3_u4wbm,http://www.rosstraining.com/forum/viewtopic.php?f=9&t=157,
1337222561.0,40,imgur.com,tr1lz,My dip station in the office ,59,19,17,http://www.reddit.com/r/bodyweightfitness/comments/tr1lz/my_dip_station_in_the_office/,,,False,,t5_2tf0a,False,,,False,t3_tr1lz,http://imgur.com/GubAg,
1375958409.0,39,self.bodyweightfitness,1jy52e,Cutting vs Maintenance vs Bulking: Which improves bodyweight progressions fastest?,49,10,22,http://www.reddit.com/r/bodyweightfitness/comments/1jy52e/cutting_vs_maintenance_vs_bulking_which_improves/,"To give some clarity, assume that I would be losing 1lb per week cutting vs gaining 1lb per week bulking. I was wondering which of the three diets would show results in bodyweight fitness fastest. In barbell training it is self-explanatory since bodyweight isn't a factor in the resistance. 

Which diet would show progression fastest in:

Tuck Planche, Front Lever, HSPu

I very well understand the answer may be a big fat depends, however I'm trying to decide whether to keep bulking or cut; I just want to hear about other people's experiences so I can make a more informed choice.",,False,,t5_2tf0a,False,,,True,t3_1jy52e,http://www.reddit.com/r/bodyweightfitness/comments/1jy52e/cutting_vs_maintenance_vs_bulking_which_improves/,
1375716144.0,38,self.bodyweightfitness,1jqsjr,Pushups: Am I doing them wrong?,55,17,35,http://www.reddit.com/r/bodyweightfitness/comments/1jqsjr/pushups_am_i_doing_them_wrong/,"Hi all!

I've been doing pushups for the past few months because I don't really have easy access to a gym. I go to the gym once a week and then do push ups at home once a week. Started out with around 5 sets of 15-20, now I'm up to around 10 sets of 15-20.

One thing: Although my sets are going up, I still only manage about 25 pushups before failure, something I was able to do before. Each set seems easier, but the reps aren't going up. Am I doing anything wrong?

Also, is there a difference to splitting up my push ups into 2 workouts? Say 5 sets in the morning and 5 at night instead of all 10 at once. 

Thanks!

EDIT: Thanks for all the responses! I'll try to put in a bit more work. Any thoughts on my second question though?",,False,,t5_2tf0a,1375719481.0,,,True,t3_1jqsjr,http://www.reddit.com/r/bodyweightfitness/comments/1jqsjr/pushups_am_i_doing_them_wrong/,
1375444550.0,41,self.bodyweightfitness,1jk4x8,Best exercise to develop an abdominal V-line?,61,20,36,http://www.reddit.com/r/bodyweightfitness/comments/1jk4x8/best_exercise_to_develop_an_abdominal_vline/,"I am doing ok with upper abbs(six pack) but I have tried leg lifts and scissors but they only hurt my back and I'm not making any progress. I've been working out for about five months now in case that matters. 

EDIT: I should not have said ""hurt my back"". I do not have back pain doing leg lifts its just that I feel like I am straining and using the muscles in my back instead of my abdominals. I do not have low back pain walking around or doing anything daly, however thank you for the concern. ",,False,,t5_2tf0a,1375470235.0,,,True,t3_1jk4x8,http://www.reddit.com/r/bodyweightfitness/comments/1jk4x8/best_exercise_to_develop_an_abdominal_vline/,
1372687318.0,43,self.bodyweightfitness,1hfca7,"A great new way I discovered for doing rows with only a pull up bar, nothing else",48,5,37,http://www.reddit.com/r/bodyweightfitness/comments/1hfca7/a_great_new_way_i_discovered_for_doing_rows_with/,"Sounds strange, but I don't have any location for doing rows in my home, at all. No table/chair strong enough to support my weight, etc.

When I started off, I decided to leave out rows from my workout, thinking they weren't that important. 

I soon realized their importance, though, and started looking for a way to do those.

**So, here's what you do**. 

1. Take a chair, or a ladder, and place it in front of your pull up bar (Mine's around 1m or ~3.33ft high, I use the top part of my chair).

2. Hang from the pull up bar (Mine's around 7ft high, or 2.1m), swing, and place your legs on the chair.

3. ???

4. Do rows! Profit!

I found it better than other solution like hanging a towel etc, and I hope this helps someone.

**TL;DR**: Chair/Ladder/Something high in front of your pull up bar, swing from bar, legs on top of chair/ladder, do rows.",,False,,t5_2tf0a,1372687667.0,,,True,t3_1hfca7,http://www.reddit.com/r/bodyweightfitness/comments/1hfca7/a_great_new_way_i_discovered_for_doing_rows_with/,
1371851609.0,38,self.bodyweightfitness,1gtl61,Form Friday! Have a question on your form? Post it here.,44,6,28,http://www.reddit.com/r/bodyweightfitness/comments/1gtl61/form_friday_have_a_question_on_your_form_post_it/,Feel free to post and critique. Maybe we can make this a thing.,,False,,t5_2tf0a,False,,,True,t3_1gtl61,http://www.reddit.com/r/bodyweightfitness/comments/1gtl61/form_friday_have_a_question_on_your_form_post_it/,
1371756295.0,41,self.bodyweightfitness,1gqvqe,Help a girl out?,58,17,54,http://www.reddit.com/r/bodyweightfitness/comments/1gqvqe/help_a_girl_out/,"I was wondering, since I do all of my workouts at home aside from the climbing gym I'm a part of, is there anything to those workouts that you see in like Shape or Fitness magazine? I get bored just doing push ups and squats all the time and it's nice to be able to switch up routines but when it comes to working out I'm not very inventive I'm afraid. Can I get some opinions on what people think about say [this shape magazine arm workout](http://www.shape.com/fitness/workouts/5-minute-arms-workout) if I don't have access to any weights?",,False,,t5_2tf0a,False,,,True,t3_1gqvqe,http://www.reddit.com/r/bodyweightfitness/comments/1gqvqe/help_a_girl_out/,
1371122750.0,41,self.bodyweightfitness,1g9fi3,"One arm, one leg full bridge",46,5,13,http://www.reddit.com/r/bodyweightfitness/comments/1g9fi3/one_arm_one_leg_full_bridge/,"Is this safe? What I mean is, get into a full bridge (like so https://d3vs5ss8iow0ry.cloudfront.net/video-library/thumbnail/back-bridge_-_step_1.max.v1.png), and then lift one arm off the ground followed by the opposite leg, so that you are supporting yourself with one arm and one leg. I started to attempt this today but it just felt like something my body wasn't supposed to do. Is there any reason not to try it?",,False,,t5_2tf0a,False,,,True,t3_1g9fi3,http://www.reddit.com/r/bodyweightfitness/comments/1g9fi3/one_arm_one_leg_full_bridge/,
1366279884.0,36,self.bodyweightfitness,1clj3u,L-sit pullup does it work lats as hard as normal pullups?,46,10,16,http://www.reddit.com/r/bodyweightfitness/comments/1clj3u/lsit_pullup_does_it_work_lats_as_hard_as_normal/,"Just a thought? I have started to do l-sit pullups and make no mistake they are hard compared to standard pullups but are l-sit pullups working my lats any harder than normal pullups?  Or is it just harder cause of the core element?

Basically are my lats going to get bigger and stronger doing l-sit pullups for 6-7 reps when I can do 15 normal pullups? Or am I not getting as good a lat workout but a much better core workout!!??

Is a better solution doing weighted pullups and l-sit separately?
",,False,,t5_2tf0a,False,,,True,t3_1clj3u,http://www.reddit.com/r/bodyweightfitness/comments/1clj3u/lsit_pullup_does_it_work_lats_as_hard_as_normal/,
1365961849.0,38,self.bodyweightfitness,1cc2xr,BarStarzz HIVO - LA Trip,43,5,10,http://www.reddit.com/r/bodyweightfitness/comments/1cc2xr/barstarzz_hivo_la_trip/,"Some cool clips of one of our members:
http://www.youtube.com/watch?v=ZF5wIlJCzno

ALSO
is anyone interested in a full video anthology of body-weight fitness? I can put one together of BarStarzz tutorials and some of the best in the street workout community.",,False,,t5_2tf0a,False,,,True,t3_1cc2xr,http://www.reddit.com/r/bodyweightfitness/comments/1cc2xr/barstarzz_hivo_la_trip/,
1365075984.0,40,self.bodyweightfitness,1bnlcr,Advanced progression - what comes next?,47,7,22,http://www.reddit.com/r/bodyweightfitness/comments/1bnlcr/advanced_progression_what_comes_next/,"I’m hoping for some advice on planning the next set of more advanced bodyweight progressions to work on. I’ve reached a bit of a plateau in my skills progression and I’m having trouble focusing on what I should do next. 

For starters, I worry that I’m a bit limited with my equipment. I don’t have access to a gym so I work out exclusively at home. I’m moving to a new apartment next week and I’m unsure if I could install a pull-up bar or rings as it’s a loft apartment without a lot of door frames. Any creative suggestions how to install a bar and/or rings?

*Some background and goals I’ve already reached:*

Female, 5’6’’, 130lbs


-2x10 Pistol Squats 

-Freestanding Handstand

-60s L-Sit

-15s Straddle L-Sit

-3x10 Hanging Leg Raises

-3x8 Pull-ups

-3x8 Chin-ups

-120s Plank

-3x8 Push-up variations (Regular, Wide, Diamond, Staggered Hands, Chaturanga, etc)




I would love to be able to do a muscle-up, but I’m not even sure how to start training for that. I’m also interested in levers/flags, I’m a rock climber so I see a lot of guys practicing those, but again not sure where to start. Same with V-sits, I have no problem with L-sits, but I’m not quite sure how to make the transition to a V. I’m also not sure how to continue working my legs. I’ve tried to increase the difficulty of pistol squats by adding a jump switch, but not sure there’s much else to add. Beyond that, I'm lost. 

So what comes next? Any advice or guidance would be really helpful.  

Thanks!
",,False,,t5_2tf0a,False,,,True,t3_1bnlcr,http://www.reddit.com/r/bodyweightfitness/comments/1bnlcr/advanced_progression_what_comes_next/,
1361805359.0,43,self.bodyweightfitness,1970jp,Pulling exercises without equipment,45,2,17,http://www.reddit.com/r/bodyweightfitness/comments/1970jp/pulling_exercises_without_equipment/,Are there any pulling exercises that don't require equipment? I'm sort of limited at the moment.,,False,,t5_2tf0a,False,,,True,t3_1970jp,http://www.reddit.com/r/bodyweightfitness/comments/1970jp/pulling_exercises_without_equipment/,
1361187834.0,37,self.bodyweightfitness,18qvrh,Crazy video from China's famous 春晚. Guy does full Planche with woman balancing on his neck at 4:40. (Fire and ice)《冰与火》,52,15,8,http://www.reddit.com/r/bodyweightfitness/comments/18qvrh/crazy_video_from_chinas_famous_春晚_guy_does_full/,http://www.youtube.com/watch?v=liEI37-wUC4,,False,,t5_2tf0a,False,,,True,t3_18qvrh,http://www.reddit.com/r/bodyweightfitness/comments/18qvrh/crazy_video_from_chinas_famous_春晚_guy_does_full/,
1357839065.0,41,self.bodyweightfitness,16bn9t,The 10-Second Freestanding Handstand – Bodyweight Fitness for Travelers,52,11,14,http://www.reddit.com/r/bodyweightfitness/comments/16bn9t/the_10second_freestanding_handstand_bodyweight/,"I hope this helps some people who have the handstand on their goals list!!

I released the first installment of Bodyweight Fitness for Travelers last month as a 28-day challenge.  

This challenge was to get your first 1-minute handstand against the wall.

After the overwhelming success and popularity of the article, I have decided to turn it into a 3-month program outlining going from no handstand to your first solid 10 second freestanding handstand on open ground.

The next installment in this series is released today, as another challenge.  

This is released 28 days after the initial installment, and will work perfectly if you finished the first challenge with success.

If you want to jump right to the new material, click here: [The 10-Second Freestanding Handstand – Bodyweight Fitness for Travelers](http://www.eatmoveimprove.com/2013/01/the-10-second-freestanding-handstand-bodyweight-fitness-for-travelers/)

To get started on the program, if you missed the first installment, click here: [The 1-Minute Handstand – Bodyweight Fitness for Travelers](http://www.eatmoveimprove.com/2012/12/bodyweight-fitness-for-travellers-and-vagabonds-the-1-minute-handstand-2/)",,False,,t5_2tf0a,False,,,True,t3_16bn9t,http://www.reddit.com/r/bodyweightfitness/comments/16bn9t/the_10second_freestanding_handstand_bodyweight/,
1355181333.0,43,self.bodyweightfitness,14mqsi,"My mother won't let me get a gym membership, and I have a very unique situation, but essentially, I'm 16 and want to put on some muscle...[X-post r/fitness]",51,8,39,http://www.reddit.com/r/bodyweightfitness/comments/14mqsi/my_mother_wont_let_me_get_a_gym_membership_and_i/,"As in the title, my mother flat out refuses to let me get gym membership. I want to, but I can't afford it at the moment and she won't pay for it, so for now I'm stuck. There's a gym/weights room at school but it's prioritised for the Rugby squad (which I'm not in) so I very rarely get to go in there because I can't get in before school starts, and after school it's used by the rugby squad almost permanently. 


I'm pretty skinny (5'7, 106lbs) and I want to bulk up. But I must stress that I have a fairly low stamina/energy threshold due to a heart condition. I'm physically capable of doing most things, but just not loads of reps (ie; I can do press ups, but not 50, I can maybe do 10 before I get very tired). I should probably also add, that my doctor has said I'm fine to exercise and do weights etc. my mum is just very over-protective.

Anyway, what exercises can I do at home, to start building up my strength, and specifically my biceps, quads, pecks & abs? I have an exercise bike I use from time to time, some small dumbbells (1kg each I think) and I try to do a few rounds of press ups a few times a week, and I am noticing a slight change week by week, but I'd like to just generally build up more and quicker. What can I do? Any good routines you guys have that are low-rep but high intensity? 

Tl;dr: I have a medical condition meaning I can't do tonnes of reps of stuff because I get tired really quickly and my mum won't let me get gym membership, but I want to build up my biceps, pecks, quads & abs. What stuff can I do? 

**N.B: In /r/fitness people said to see my doctor. I have talked to my doctor, and he's cool with me working out, doing weights etc, and has told my mother this but she's still against me going to the gym. My doctor also didn't give me any kind of routine or limits/boundaries, so I'm good to go, but no idea where to start**",,False,,t5_2tf0a,False,,,True,t3_14mqsi,http://www.reddit.com/r/bodyweightfitness/comments/14mqsi/my_mother_wont_let_me_get_a_gym_membership_and_i/,
1354645558.0,39,self.bodyweightfitness,149twc,I wanna do a split. Where do I start?,54,15,27,http://www.reddit.com/r/bodyweightfitness/comments/149twc/i_wanna_do_a_split_where_do_i_start/,Any reading material is appreciated.,,False,,t5_2tf0a,False,,,True,t3_149twc,http://www.reddit.com/r/bodyweightfitness/comments/149twc/i_wanna_do_a_split_where_do_i_start/,
1350951531.0,42,youtube.com,11wwed,Holding L-Sit for 45 seconds (trying to get to minute by end of month),45,3,9,http://www.reddit.com/r/bodyweightfitness/comments/11wwed/holding_lsit_for_45_seconds_trying_to_get_to/,,,False,,t5_2tf0a,False,,,False,t3_11wwed,http://www.youtube.com/watch?v=OGI5nePIYbo&feature=plcp,
1350445176.0,40,youtube.com,11m0sj,Hannibal King and 'The Blackzilians': The Impossible Workout,48,8,3,http://www.reddit.com/r/bodyweightfitness/comments/11m0sj/hannibal_king_and_the_blackzilians_the_impossible/,,,False,,t5_2tf0a,False,,,False,t3_11m0sj,http://www.youtube.com/watch?v=eNkIgWEZvDc&feature=youtu.be,
1345459151.0,40,self.bodyweightfitness,yimv4,Can I do planks everyday to increase my core strength?,49,9,25,http://www.reddit.com/r/bodyweightfitness/comments/yimv4/can_i_do_planks_everyday_to_increase_my_core/,"I have been doing a full body routine 3 days a week with at lease a days rest between each day and have seen great progress with exercises like reverse rows, dips, chin-ups, push-ups. I was thinking, since planks are isometric, could I do them daily and still see great progress or would i get better results just doing them 3 times per week?",,False,,t5_2tf0a,False,,,True,t3_yimv4,http://www.reddit.com/r/bodyweightfitness/comments/yimv4/can_i_do_planks_everyday_to_increase_my_core/,
1345029684.0,39,on-hands.com,y98u8,"The World Of Handstand - Handstand Tutorial, Handstand Articles and Handstand Videos",41,2,6,http://www.reddit.com/r/bodyweightfitness/comments/y98u8/the_world_of_handstand_handstand_tutorial/,,,False,,t5_2tf0a,False,,,False,t3_y98u8,http://www.on-hands.com/,
1375457331.0,38,self.bodyweightfitness,1jkha8,Upperbody Cardio,47,9,33,http://www.reddit.com/r/bodyweightfitness/comments/1jkha8/upperbody_cardio/,"I'm recovering from a hamstring injury but am loathe to omit cardio from my workouts. Has anyone ever done a cardio workout that minimally involved the legs? 

[This](http://www.workouttrainer.com/home/articles/flex-strength-part-1) was recommended on another forum but I don't have regular access to ropes. ",,False,,t5_2tf0a,False,,,True,t3_1jkha8,http://www.reddit.com/r/bodyweightfitness/comments/1jkha8/upperbody_cardio/,
1374194075.0,38,self.bodyweightfitness,1ill04,Is there a practical difference between 3x8 and 5x6?,48,10,14,http://www.reddit.com/r/bodyweightfitness/comments/1ill04/is_there_a_practical_difference_between_3x8_and/,"First, I want to thank this sub for getting me fitter than I've ever been!

I was reading the FAQ and the programs say to build up to 3x8 of an exercise before moving on to the next in the progression. I was wondering if doing a routine like fitness666, with one warmup set followed by 5x6, would produce much of a difference in terms of strength gains?",,False,,t5_2tf0a,False,,,True,t3_1ill04,http://www.reddit.com/r/bodyweightfitness/comments/1ill04/is_there_a_practical_difference_between_3x8_and/,
1370832020.0,39,self.bodyweightfitness,1g0qsd,Best Pushup Endurance Workout??,46,7,34,http://www.reddit.com/r/bodyweightfitness/comments/1g0qsd/best_pushup_endurance_workout/,Does anyone have any good endurance pushup workouts that show quick improvement?,,False,,t5_2tf0a,False,,,True,t3_1g0qsd,http://www.reddit.com/r/bodyweightfitness/comments/1g0qsd/best_pushup_endurance_workout/,
1370210381.0,41,self.bodyweightfitness,1fjiyy,Never feeling lats during pull ups?,44,3,39,http://www.reddit.com/r/bodyweightfitness/comments/1fjiyy/never_feeling_lats_during_pull_ups/,"I've been trying to engage my lats during pull ups, but I never feel it. I can feel my upper back sometimes by focussing on moving my biceps up/elbows down and keeping my forearms still.

I went from doing 0 pull ups to 8, but I still can't feel my lats.

Edit: Thanks for the amazing suggestions and answers from all of you guys!",,False,,t5_2tf0a,1370230928.0,,,True,t3_1fjiyy,http://www.reddit.com/r/bodyweightfitness/comments/1fjiyy/never_feeling_lats_during_pull_ups/,
1362659270.0,39,self.bodyweightfitness,19ub6y,Beginner help,44,5,55,http://www.reddit.com/r/bodyweightfitness/comments/19ub6y/beginner_help/,"Hey guys. I know you always say that you really have to do pullups, but at the moment I just cant. My apartment is tiny, and there is tons of snow outside. Is there anything I can do that are equal training to pullups until I can do pullups outside",,False,,t5_2tf0a,False,,,True,t3_19ub6y,http://www.reddit.com/r/bodyweightfitness/comments/19ub6y/beginner_help/,
1362042963.0,38,self.bodyweightfitness,19dzqe,Starting out (kinda) but not your usual BWF candidate,43,5,26,http://www.reddit.com/r/bodyweightfitness/comments/19dzqe/starting_out_kinda_but_not_your_usual_bwf/,"I'm an avid boulderer (3-4 times a week) and general all round sporty guy.

However, heres the kicker, i'm 6'7 and around 190. 

With such long limbs its only when i started climbing i gained any sort of body weight control.

I've looked through the FAQ and believe im at the intermediate beginner routine as i can perform most/all of the initial exercises apart from those dastardly handstand ones. 

Im basically looking for some tips for a tall man, as you probably know judging from the lack of tall gymnasts, the taller you get the harder it is to control your body weight (damn long ass limbs)

Cheery pip",,False,,t5_2tf0a,False,,,True,t3_19dzqe,http://www.reddit.com/r/bodyweightfitness/comments/19dzqe/starting_out_kinda_but_not_your_usual_bwf/,
1361072686.0,38,self.bodyweightfitness,18oaoi,Can bodyweight training maintain muscle size gains I've gotten from weight training or is some hypertrophy loss inevitable? ,49,11,21,http://www.reddit.com/r/bodyweightfitness/comments/18oaoi/can_bodyweight_training_maintain_muscle_size/,"If size loss is inevitable, what is the minimal frequency needed to hit the weights strictly for maintenance purposes?",,False,,t5_2tf0a,False,,,True,t3_18oaoi,http://www.reddit.com/r/bodyweightfitness/comments/18oaoi/can_bodyweight_training_maintain_muscle_size/,
1358829216.0,39,self.bodyweightfitness,171ca6,"I did the T Nation 3 week 100 push up 50 pull up workout, results inside",63,24,22,http://www.reddit.com/r/bodyweightfitness/comments/171ca6/i_did_the_t_nation_3_week_100_push_up_50_pull_up/,"Posting on a throwaway since I don't want my reddit account to have have half naked photos of me. 

Workout here:
http://www.t-nation.com/free_online_article/most_recent/big_back_big_chest_real_fast

**Before** - http://imgur.com/a/DqlqR

**After** - http://imgur.com/a/jWDON

**Previous level of fitness** : I got tired of doing the FAQ so I decided to give this a try.  I was doing 3x8 of pull up, chin up, wide set pull up, and 3x8-12 of different push up variations and the dip and inverted row work.  I was also up to 5 one armed push ups.  I weighed 128ish before the workout at 5'7"" and maybe gained a lb or two after doing it (unsure due to variability in the scale, I did break 130 afterwards which I've never done before, but some days I weighed in at 128).

**Execution of workout** : Very easy to fit in around a busy schedule.  For the first week I did 5 sets of 20 push ups and 5 sets of 10 pull ups and fit them in during study breaks throughout the day (it was finals).  I later upped that to 4 sets of 25 and 4 sets of 13.

**Thoughts** : I *felt* like my chest had gotten larger, visually, I'm not sure if you can see it, but it felt like I had increased mass on my chest.  I couldn't feel any big difference with my back.  The workout gets really boring towards the end, but it works well as a break to other things.  

Personally, looking at the photos, I don't think there's much change visually and the scale really hasn't changed either.  My elbow started to get really sore towards the end as well which I've never had happen to me before.  A lack of weight gain could be due to not eating enough - I went home for break for part of it and usually eat less at home.  Also I don't really count calories but try to eat ""more"" as I'm trying to gain weight so that could be a factor as well.  

I'll be hanging out on this throwaway for the next day or so so if you have any questions, fire away.  I'm also curious to hear your thoughts/reactions.  

Hope this helps! 
",,False,,t5_2tf0a,1358829707.0,,,True,t3_171ca6,http://www.reddit.com/r/bodyweightfitness/comments/171ca6/i_did_the_t_nation_3_week_100_push_up_50_pull_up/,
1358255765.0,39,self.bodyweightfitness,16m6my,This is what perfect Handstand body alignment looks like. Yuval Ayalon - 3 Head Positions,48,9,16,http://www.reddit.com/r/bodyweightfitness/comments/16m6my/this_is_what_perfect_handstand_body_alignment/,[Link to video](http://www.youtube.com/watch?v=N3K9SMNKL7Y),,False,,t5_2tf0a,False,,,True,t3_16m6my,http://www.reddit.com/r/bodyweightfitness/comments/16m6my/this_is_what_perfect_handstand_body_alignment/,
1357659956.0,38,self.bodyweightfitness,166r43,Questions about handstand practice,48,10,45,http://www.reddit.com/r/bodyweightfitness/comments/166r43/questions_about_handstand_practice/,"1. Is it ok to do max hold (endurance) based wall handstands everyday? I think that that to work on freestanding handstand as a skill for say 5-10 secs , I must be comfortable in holding a wall handstand for 2+ mins.

2. Should one be able to do 3x8 handstand (half-) pushups before trying freestanding handstand?

3. Should one be able to do 3x8 handstand (half-) pushups before being able to kick up to a handstand against a wall?

I can hold 1:05 stomach to wall handstand but cant kick up to a handstand yet. Is it a technique issue or is it about the strength/locking out elbows while kicking up? I feel like I will crash with my back against the wall.",,False,,t5_2tf0a,False,,,True,t3_166r43,http://www.reddit.com/r/bodyweightfitness/comments/166r43/questions_about_handstand_practice/,
1352507079.0,39,youtube.com,12xwib,Amazing balance and strength by Ido Portal,46,7,5,http://www.reddit.com/r/bodyweightfitness/comments/12xwib/amazing_balance_and_strength_by_ido_portal/,,,False,,t5_2tf0a,False,,,False,t3_12xwib,http://www.youtube.com/watch?v=wwIqDuJXAME,
1335344813.0,39,youtube.com,srimj,Hannibal for King: Been posted before but not on this forum. Some of his moves are just impossible looking.,46,7,15,http://www.reddit.com/r/bodyweightfitness/comments/srimj/hannibal_for_king_been_posted_before_but_not_on/,,,False,,t5_2tf0a,False,,,False,t3_srimj,http://www.youtube.com/watch?v=pfsTKfUT-RQ,
1332766017.0,37,youtube.com,re4am,I want to be doing this when I'm 63,44,7,4,http://www.reddit.com/r/bodyweightfitness/comments/re4am/i_want_to_be_doing_this_when_im_63/,,,False,,t5_2tf0a,False,,,False,t3_re4am,http://www.youtube.com/watch?v=F4-DsPAfl1Y,
1376417887.0,39,self.bodyweightfitness,1kaki4,Just got some rings. Would love some help with my new routine.,45,6,17,http://www.reddit.com/r/bodyweightfitness/comments/1kaki4/just_got_some_rings_would_love_some_help_with_my/,"**A little background:** I am 22, male, 172 lbs (78 kg). I started doing body weight fitness about 3 months ago and was instantly hooked. Prior to that I did strongman 5x5 (plus pull-ups) for about a year and a half and prior to that I just dicked around at the gym for a year, doing whatever exercises I felt like (no idea what I was doing). I have struggled with back injuries in the past so when I was lifting, my Deadlifts and Squats were always pretty light compared to my upper body lifts. I have not experienced any major back problems in the past year or so but would sometimes feel slight pain when doing deadlifts, squats and bent over rows. Because of this I was still very cautious about putting too much weight on my back. Since making the switch to BWF I have Experienced no back discomfort what so ever. 

I started with the beginner routine and did that for about a month and a half. I then started doing a variation of /u/antranik's routine which is outlined [here](http://antranik.org/bodyweight-training/). I had been doing this routine for about a month and a half before getting my rings two weeks ago. I am still trying to figure out a good balanced routine with the rings.

My routine is split up into three days; pushing day, pulling day, and core-legs-and-more-pulling day. Each workout begins with the same warm up of bodyline and skill work and finishes with a bunch of stretching.  


**Goals**

* Build muscle and just overall stay in shape
* Short term: Freestanding Handstand, Muscle Up
* Long Term: PLanche, Front Lever, Back Lever, Flag Pole, Freestanding Handstand Push Ups

---> This arrow will indicate the goal I am working towards with an exercise.

**Warm up:**

Bodyline

* Plank 60s
* Side Planks 60s
* Dolphin Plank ~50s
* Reverse Plank ~45s
* Hollow Hold ~2x30s
* Reverse Hollow Hold 60s
* Going to add Bird Dog in my next work out.

Skill Work 

* Handstand practice (Belly to wall ~45s, then practicing pushing off into freestanding) ---> Freestanding Handstand
* L-Sit Practice (L-Sits are one of my weaker areas so I start by stretching and doing foot supported on the floor for 60s, then stretching some more and practicing holding myself up on my fingers. I can do tuck L-Sits for about 30s on bars but my form in my shoulders was pretty bad which is why I've gone back to working on the floor. I am also not quite flexible enough to bring my legs up to 90 degrees.)
* Support (before I got my rings I was doing 60s on bars, now I'm doing 2x30s on rings.)

**Day One: Pushing**

Vertical:

* Wall Headstand Push Ups 3x5 (with 3.5 inch foam block under my head) ---> Wall Handstand Push Ups and eventually Freestanding Handstand Push Ups. 
* Ring dips 3x4 (replaced Bar Dips 3x7) ---> Muscle Ups

Horizontal:

* Archer Push ups 3x6 ---> One Armed Push Up
* Ring Push ups 3x8 (too easy, going to try RTO next workout) (replaced Pseudo Planche Pusups 3x8)

**Day Two: Pulling**

Vertical:

* Ring Pull Ups 5,5,5,4,4 (trying less reps per set but more sets to work on form) ---> Muscle Ups
* False Grip Hang 4x15s ---> Muscle Ups

Horizontal:

* Ring Rows 3x6 ---> Front Lever Tucked Rows (Replaced Bar Wide Rows 3x7)
* German Hang 6x10s ---> Back Lever (Replaced TRX Rows)

**Day Three: Core, Legs, More Pulling**

Legs:

* Pistol Squats 5,6,6 ---> Jumping Pistol Squats
* I was also doing Deep Steps but found my legs were too tired when I would go mountain biking on off days.

Core:(Was neglected before I got rings)

* Hanging Leg Raises 3x6 ---> Windshield Wipers

Horizontal Pulling:

* Tuck Front Lever 4x15s ---> Front lever

Vertical Pulling:

* Hollow Body Pull-ups on bar 4,4,3,3 

**Questions**

* Is my routine balanced? If not, what am I lacking and what do I have too much of?
* With my headstands, my plan is to work up to 3x8 with the 3.5 inch block then go down to 2.5 or 2 inches and work up to 3x8 etc. I'll do this until I can do it without a block. Eventually I will get bars and start working my way up to handstand push ups the same way. Removing an inch of the block every time I get to 3x8. Is this a good strategy or since I can do 3x5 should I start reducing the block and once I work my way back to 3x5 or 6 move on?
* I would like to start working towards a Planche, should I start doing frog pose as one of my two horizontal pushes or add it into my skill work? If I replace a horizontal push, which one ?
* I would like to start working towards a flagpole but I'm not strong enough yet to get up into Vertical Flag. Should I start by doing Tucked Flags with something supporting my legs? Or should I wait until I build up more core strength?
* My core is one of my weaknesses and I can see that reflected in my hollow body position as well as things like L-Sits, and L-Hangs. What more can I do to work on my Hollow Body position? Would practicing it at random intervals throughout the day help or just prevent proper rest for my core? 
* I have been advised by multiple chiropractors not to do deadlifts. (Not specifically because of my history but just because they believe they are bad for your back in general). I don't totally buy this but at the same time I still don't feel totally comfortable doing heavy deadlifts because I have had back problems in the past. That being said, I know how important they are and feel my routine is lacking without them. Would it be worth doing them once a week on a lighter weight just to at least engage that muscle group? Would one legged deadlifts with a kettle bell or dumbbell be a reasonable alternative?
* After my last visit to the chiropractor I tried to find information about deadlifts from a medical perspective but couldn't find anything. Basically what I found is chiropractors say they are bad, trainers and bodybuilders say they are good. My theory is that chiropractors think they are bad because they see all the worst cases where people did them with bad form or tried to lift too much and fucked up their backs. Can anyone point me to any kind of medical or scientific based information about deadlifts? Does it even exist?
* I would greatly appreciate any other feedback. If you think my routine sucks and have a suggestion for a total overhaul let me know. Don't hold anything back, I'm hear to learn. 

Thanks in advance. You guys are awesome! 

Edit 1: Added goals.

Edit 2: Added Freestanding Handstand Push Ups to goals.

 ",,False,,t5_2tf0a,1376428549.0,,,True,t3_1kaki4,http://www.reddit.com/r/bodyweightfitness/comments/1kaki4/just_got_some_rings_would_love_some_help_with_my/,
1374329513.0,42,self.bodyweightfitness,1ip0zd,Does GTG work for L-sit?,45,3,14,http://www.reddit.com/r/bodyweightfitness/comments/1ip0zd/does_gtg_work_for_lsit/,"I've been trying to improve my L-sit and I've been doing six sets per day every other day. My timing has increased by 2s per set, from 8s per set to 10s per set, over the past 1.5 weeks. Is this normal? Fast? Slow? Also, will it help if I GTG and do many sets of L sits throughout the day?",,False,,t5_2tf0a,False,,,True,t3_1ip0zd,http://www.reddit.com/r/bodyweightfitness/comments/1ip0zd/does_gtg_work_for_lsit/,
1372121529.0,40,self.bodyweightfitness,1h08ub,"Since there doesn't seem to really be much for legs with your bodyweight, is cycling enough?",47,7,45,http://www.reddit.com/r/bodyweightfitness/comments/1h08ub/since_there_doesnt_seem_to_really_be_much_for/,,,False,,t5_2tf0a,False,,,True,t3_1h08ub,http://www.reddit.com/r/bodyweightfitness/comments/1h08ub/since_there_doesnt_seem_to_really_be_much_for/,
1368647446.0,38,self.bodyweightfitness,1eeieb,The Missing Link: Movement as a Skill by Kelly Starrett,42,4,3,http://www.reddit.com/r/bodyweightfitness/comments/1eeieb/the_missing_link_movement_as_a_skill_by_kelly/,http://www.marksdailyapple.com/the-missing-link-movement-as-a-skill/#axzz2THsgeakm,,False,,t5_2tf0a,False,,,True,t3_1eeieb,http://www.reddit.com/r/bodyweightfitness/comments/1eeieb/the_missing_link_movement_as_a_skill_by_kelly/,
1367583535.0,38,self.bodyweightfitness,1dm56m,Goal setting and flexibility.,38,0,22,http://www.reddit.com/r/bodyweightfitness/comments/1dm56m/goal_setting_and_flexibility/,"I am having difficulty with sticking to my flexibility routine (Starting stretching).

I am massively inflexible. I just did a basic sit and reach with a ruler, and I could just touch the ruler to the floor. I have bad lats and pec flexibility as well, making it impossible to raise my arms over head for handstands and I cannot even get close to a squat.
So I need to work on my flexibility before I can really throw myself into all things bodyweight.

So I am trying to set flexibility goals that adhere to the S.M.A.R.T. model. The problems I am having are with the measurable and time and resource constrained parts. I get really discouraged because I feel I am making no progress so I end up being able to break my will.

So my question is how do I make flexibility work measurable? And what are reasonable times to get them done?
Also are there anything I can be doing in the mean time to replace squats and handstand work?",,False,,t5_2tf0a,False,,,True,t3_1dm56m,http://www.reddit.com/r/bodyweightfitness/comments/1dm56m/goal_setting_and_flexibility/,
1365050357.0,35,self.bodyweightfitness,1bn494,What's a good exercise to grow Pecs? I'm flat chested,46,11,64,http://www.reddit.com/r/bodyweightfitness/comments/1bn494/whats_a_good_exercise_to_grow_pecs_im_flat_chested/,,,False,,t5_2tf0a,False,,,True,t3_1bn494,http://www.reddit.com/r/bodyweightfitness/comments/1bn494/whats_a_good_exercise_to_grow_pecs_im_flat_chested/,
1364928328.0,38,self.bodyweightfitness,1bj5x4,Thoughts on archer pull ups.,46,8,8,http://www.reddit.com/r/bodyweightfitness/comments/1bj5x4/thoughts_on_archer_pull_ups/,"I've seen some videos of people doing archer pull ups and I've also tried doing them myself and they seem harder than regular wide grip pull ups. 

So my question is: Are archer pull ups a good exercise and when should I replace regular pull ups with archer pull ups?

Thanks in advance :)",,False,,t5_2tf0a,False,,,True,t3_1bj5x4,http://www.reddit.com/r/bodyweightfitness/comments/1bj5x4/thoughts_on_archer_pull_ups/,
1364420957.0,35,self.bodyweightfitness,1b4y1i,What do you guys think of Bodbot.com?,42,7,11,http://www.reddit.com/r/bodyweightfitness/comments/1b4y1i/what_do_you_guys_think_of_bodbotcom/,http://www.bodbot.com/,,False,,t5_2tf0a,False,,,True,t3_1b4y1i,http://www.reddit.com/r/bodyweightfitness/comments/1b4y1i/what_do_you_guys_think_of_bodbotcom/,
1362500146.0,35,self.bodyweightfitness,19pnn3,Moving off of the wall,39,4,37,http://www.reddit.com/r/bodyweightfitness/comments/19pnn3/moving_off_of_the_wall/,"I started doing some body weight exercises a few months back. I'm making great progress in all of the pushing/pulling exercises, but stalling a bit for the handstand work. When I do a stomach to the wall handstand, I can get my hands about 2-3 inches from the base of the wall, and hold it for 30s to a minute. I reached this about a month ago, but haven't progressed to a free standing handstand yet... Not even for a few seconds. I just instantly lose my balance when I try it. 

Do you have any advice for moving off of the wall? Lifting both legs off of the wall caused catastrophic failure, so now I'm trying to lift one leg off of the wall for ~10s at a time, and alternating the legs.

And as a bonus question: I have a plate in my right shoulder from a broken collar bone. After doing these exercises I've noticed that my left arm (both the bi/tri and the shoulder muscles) is slightly but visibly bigger than my right arm. Should I keep doing exercises as normal, or should I start compensating some to build up my right arm more? ",,False,,t5_2tf0a,False,,,True,t3_19pnn3,http://www.reddit.com/r/bodyweightfitness/comments/19pnn3/moving_off_of_the_wall/,
1362362846.0,41,self.bodyweightfitness,19m1jm,Things to do between sets,46,5,14,http://www.reddit.com/r/bodyweightfitness/comments/19m1jm/things_to_do_between_sets/,"A lot of you probably already do this, but I just started, and it's one of my favorite aspects of doing body weight fitness at home. I can do productive little tasks around the house while resting between sets. I just finished a work out, but I also cleaned my bathroom, did some laundry, and cleaned some dishes. This is so much more productive than standing around twiddling my thumbs or sipping water between sets at the gym. Just wanted to share in case any of you are looking for things to do during your home workouts.",,False,,t5_2tf0a,False,,,True,t3_19m1jm,http://www.reddit.com/r/bodyweightfitness/comments/19m1jm/things_to_do_between_sets/,
1361445390.0,38,self.bodyweightfitness,18y63a,INTERGALACTIC FORM AND TECHNIQUE THREAD,45,7,11,http://www.reddit.com/r/bodyweightfitness/comments/18y63a/intergalactic_form_and_technique_thread/,"A thread to give and recieve critique on your form and tecnique on various bodyweight holds/hand balances.

Right,

This is my handstand:
http://www.youtube.com/watch?v=NBxjLtJj5jk&sns=em
How crap is it? How do I make it less crap?",,False,,t5_2tf0a,False,,,True,t3_18y63a,http://www.reddit.com/r/bodyweightfitness/comments/18y63a/intergalactic_form_and_technique_thread/,
1361126530.0,41,self.bodyweightfitness,18p9yb,Alternative to pullups?,47,6,38,http://www.reddit.com/r/bodyweightfitness/comments/18p9yb/alternative_to_pullups/,"I can't seem to find a place to do pullups in my room. I know that there are various places that fit for pullups, but I'm a rather private person and would vastly prefer to train in my own room (pullup bar isn't really a good option either, since it requires the door to be open :P)

So. Is there any single exercise or a combination of exercises that works the same muscles without needing equipment?

(I searched the subreddit and FAQ first, I didn't see any good answers :()",,False,,t5_2tf0a,1361126712.0,,,True,t3_18p9yb,http://www.reddit.com/r/bodyweightfitness/comments/18p9yb/alternative_to_pullups/,
1359822545.0,38,self.bodyweightfitness,17ra9p,"Is it possible to get a six pack by only using planches, L-sits, and an ab wheel?(assuming proper diet)",54,16,34,http://www.reddit.com/r/bodyweightfitness/comments/17ra9p/is_it_possible_to_get_a_six_pack_by_only_using/,"I read on the fitness reddits multiple times that crunches are not good. They are more an endurance exercise, they are unnatural, they are bad for you back ect. However, most traditional six pack workouts 
involve doing some kind of crunch.

Currently I do this ab workout [link](http://www.youtube.com/watch?v=jrsQH3IPNnQ) which involves doing various ab exercises for minutes at a time. It seems to be working, but after reading about how good Planks and ab wheels are I would like to switch. If I switched would I still be able to maintain my [abs](http://i.imgur.com/YNl004N.jpg)?

edit: planks not planches

",,False,,t5_2tf0a,1359830471.0,,,True,t3_17ra9p,http://www.reddit.com/r/bodyweightfitness/comments/17ra9p/is_it_possible_to_get_a_six_pack_by_only_using/,
1359230148.0,40,self.bodyweightfitness,17bv9f,What's the preferred way to support someone who can't do pullups yet?,45,5,27,http://www.reddit.com/r/bodyweightfitness/comments/17bv9f/whats_the_preferred_way_to_support_someone_who/,"So my PT partner can't do her pullups yet, she's working on her negatives now.  Yesterday, I was supporting her UP to the bar, with my hands under her rib cage.  Apparently, she got rather bruised in the process, I didn't think I was putting THAT much pressure on her.  In the service, we always held each others legs at the ankles, allowed you to use your legs a little to get up.  Somewhere at some point in time, someone said that this puts an undue stress on one's spine, not sure if that is bro science or not.  

She can't quite jump up yet.  Should I be assisting at her hips, go for the ankles, grab at her thighs, toughen up her rib cage?  Oh yea, this is an in ground pull up bar, not a door frame type, she can jump up to those.  

So, what's the preferred way of supporting someone to get UP to the bar to do negative pullups?",,False,,t5_2tf0a,False,,,True,t3_17bv9f,http://www.reddit.com/r/bodyweightfitness/comments/17bv9f/whats_the_preferred_way_to_support_someone_who/,
1358939648.0,36,self.bodyweightfitness,17486f,I'm sore!,55,19,37,http://www.reddit.com/r/bodyweightfitness/comments/17486f/im_sore/,"Okay so I'm a chubby guy, just started a bodyweight fitness routine + yoga and I'm sore and stiff as hell, should I be doing anything other than stretching to help ease my muscles and pain or just deal with it and wait until my body gets used to not being a lazy fuck any more?

**EDIT:** So I went for a nice relaxing bath and put some music on, lay there soaking in roasting water feeling great. Until It was time to get out of the bath, as I stood up I instantly got dizzy and my vision and hearing started to go funny I've never experienced anything like this in my life it felt like a giant weight had been strapped to my head and brought me down to my knees. I spent the next 20+ minutes on the bathroom floor taking big controlled breaths until I could finally stand again. I have no idea what happened but I'm still extremely shaken up and all that relaxing feeling has been replaced by this horrible heavy tired feeling. 

**Another Edit** I'm sitting in work now feeling fine, on topic still a little sore. Regarding the above edit I just feel extremely tired now and could be doing with an early night sleep once I get home from work. Sounds stupid but I think my bath was just FAR too warm and I stood up too fast. Funny how such a relaxing situation can suddenly fill a person with complete dread and confusion. Thanks for all the helpful replies! ",,False,,t5_2tf0a,1358960976.0,,,True,t3_17486f,http://www.reddit.com/r/bodyweightfitness/comments/17486f/im_sore/,
1358584011.0,36,self.bodyweightfitness,16va14,Alpha Warrior Obstacle Course,42,6,4,http://www.reddit.com/r/bodyweightfitness/comments/16va14/alpha_warrior_obstacle_course/,"[Website](http://www.alphawarrior.com/). It's a Ninja Warrior like obstacle course I just found out about over on /r/AdventureRacing. It's unlike mud runs (Spartan Race, Warrior Dash, Run for Your Lives, etc) as there's no mud, no running, just obstacles. You have the option to compete in a timed manner for a cash prize as either an individual or a team. Me personally, I might get some people to go to the Ohio one and just attempt to complete it, no time. 

Prices run $60-90 when I look at open registration for California, but FAQ says $90-150 depending on how early/late you register. Not too sure on that. Have to check back when you can register for your area. Get same shit as other runs, t-shirt, some swag. 

Locations: Texas, California, Colorado, Ohio, Tennessee, Tristate (guessing NJ/Ny area), Virginia, Georgia, and Florida as of now. 

Onto the good stuff. [Obstacles](http://www.alphawarrior.com/obstacles):   
Barrels  
Rings....like a series of rings like monkey bars  
Monkey bars  
Spider Wall (like Ninja Warrior with two glass sheets)  
All kinds of different bars you jump from/to  
Ropes  
Ladders  
Balance pipes

All kinds of goodies. I'm in no way affiliated with them, I've just run a bunch of mud runs and always felt like the obstacles were the best parts, but they're too far and too few. Probably just going to continue the FAQ routine to train for this. Any other recommendations? This seems awesome. I'm super pumped. 
",,False,,t5_2tf0a,False,,,True,t3_16va14,http://www.reddit.com/r/bodyweightfitness/comments/16va14/alpha_warrior_obstacle_course/,
1356275586.0,39,facebook.com,15bt0u,"bw with a football... yep, this guy is phenomenal!",52,13,11,http://www.reddit.com/r/bodyweightfitness/comments/15bt0u/bw_with_a_football_yep_this_guy_is_phenomenal/,,,False,,t5_2tf0a,False,,,False,t3_15bt0u,https://www.facebook.com/video/video.php?v=496547423699659,
1354917940.0,40,self.bodyweightfitness,14gtlm,"What does it mean if you feel/hear a ""crack"" in your shoulder in a particular position?",47,7,22,http://www.reddit.com/r/bodyweightfitness/comments/14gtlm/what_does_it_mean_if_you_feelhear_a_crack_in_your/,"I don't normally experience it, and it's not painful, but if I move my shoulders in a particular way (doing the ""teacup"" movement in the reverse direction if you're familiar with it), I have that ""crack"" in one shoulder consistently. And the shoulder is otherwise pretty healthy -- actually it's my other shoulder that has problems! Weird...",,False,,t5_2tf0a,False,,,True,t3_14gtlm,http://www.reddit.com/r/bodyweightfitness/comments/14gtlm/what_does_it_mean_if_you_feelhear_a_crack_in_your/,
1354210389.0,38,youtube.com,1403e7,going up? .. old,61,23,6,http://www.reddit.com/r/bodyweightfitness/comments/1403e7/going_up_old/,,,False,,t5_2tf0a,False,,,False,t3_1403e7,http://www.youtube.com/watch?v=F8rjRRswgfM,
1353526771.0,36,self.bodyweightfitness,13kxuz,"I don't have a single other thing than my Iron Gym at home to work out with. I don't have many suitable areas to do ... well, anything at all in regards to working out beyond pullups, pushups and situps (handstands and l-sits, of course), what do you guys recommend?",49,13,34,http://www.reddit.com/r/bodyweightfitness/comments/13kxuz/i_dont_have_a_single_other_thing_than_my_iron_gym/,,,False,,t5_2tf0a,False,,,True,t3_13kxuz,http://www.reddit.com/r/bodyweightfitness/comments/13kxuz/i_dont_have_a_single_other_thing_than_my_iron_gym/,
1351763507.0,41,self.bodyweightfitness,12g8m6,Insanity,47,6,45,http://www.reddit.com/r/bodyweightfitness/comments/12g8m6/insanity/,"Can anyone give me some thoughts on the Insanity workout program? 

I'm traveling for the next year, and have no access to the gym. Just trying to figure out how to not loose muscle mass - any maybe even gain some. 

Thanks!",,False,,t5_2tf0a,False,,,True,t3_12g8m6,http://www.reddit.com/r/bodyweightfitness/comments/12g8m6/insanity/,
1349376269.0,39,goldmedalbodies.com,10y6ws,[GMB] 7 Steps to Mastering the Pistol,51,12,12,http://www.reddit.com/r/bodyweightfitness/comments/10y6ws/gmb_7_steps_to_mastering_the_pistol/,,,False,,t5_2tf0a,False,,,False,t3_10y6ws,http://www.goldmedalbodies.com/pistol-whipped-onelegged-squat-made-ridiculously-simple/,
1339012236.0,39,youtu.be,uogpa,Sometimes a workout can feel like life or death. These guys' workout is actually life or death,52,13,17,http://www.reddit.com/r/bodyweightfitness/comments/uogpa/sometimes_a_workout_can_feel_like_life_or_death/,,,False,,t5_2tf0a,False,,,False,t3_uogpa,http://youtu.be/mozYoPICQJE,
1336157944.0,39,imgur.com,t7984,"My second best bodyweight fitness 
purchase after a doorway pullup 
bar!
",44,5,10,http://www.reddit.com/r/bodyweightfitness/comments/t7984/my_second_best_bodyweight_fitness_purchase_after/,,,False,,t5_2tf0a,False,,,False,t3_t7984,http://imgur.com/jFLKk.jpg,
1376618910.0,39,self.bodyweightfitness,1kgmmd,This is what happens when flexibility meets strength,49,10,17,http://www.reddit.com/r/bodyweightfitness/comments/1kgmmd/this_is_what_happens_when_flexibility_meets/,"http://www.youtube.com/watch?v=MKJKrEV0vcg

Master of his domain",,False,,t5_2tf0a,False,,,True,t3_1kgmmd,http://www.reddit.com/r/bodyweightfitness/comments/1kgmmd/this_is_what_happens_when_flexibility_meets/,
1376254449.0,41,self.bodyweightfitness,1k5wjo,Numbness/tingling while stretching,49,8,7,http://www.reddit.com/r/bodyweightfitness/comments/1k5wjo/numbnesstingling_while_stretching/,"I recently started following the Starting Stretching guide in order to improve flexibility, but i've run into a problem. In almost every stretch, some of my body parts begin tingling and go numb; that pins and needles feeling. For example, when i do the overhead stretch using a doorway my arms will go numb. And when I do the toe-touching one my legs begin to go numb. It's extremely uncomfortable, and makes me feel as if i'm doing something wrong. Is this normal? Will it go away over time?",,False,,t5_2tf0a,False,,,True,t3_1k5wjo,http://www.reddit.com/r/bodyweightfitness/comments/1k5wjo/numbnesstingling_while_stretching/,
1376170660.0,39,self.bodyweightfitness,1k3yvu,How long did it take you to achieve a human flag for the first time?,46,7,15,http://www.reddit.com/r/bodyweightfitness/comments/1k3yvu/how_long_did_it_take_you_to_achieve_a_human_flag/,"I'm just starting down this physically grueling (and awesome) path, and am trying to get a very rough estimate of how long it will take me to accomplish my first human flag now that i'm committed to it. ",,False,,t5_2tf0a,False,,,True,t3_1k3yvu,http://www.reddit.com/r/bodyweightfitness/comments/1k3yvu/how_long_did_it_take_you_to_achieve_a_human_flag/,
1375477456.0,41,self.bodyweightfitness,1jl7j5,Question re: realistic expectations for an older female noob,47,6,39,http://www.reddit.com/r/bodyweightfitness/comments/1jl7j5/question_re_realistic_expectations_for_an_older/,"I am fairly new here but I have learned so much from this forum. I have loved the exercises and advice I've found on here and am thrilled to finally have found this subreddit.

A bit of background: I am 29, female and just had my second baby 3 months ago. I have been doing YAYOG + L sit and handstand practice for a few weeks and am seeing some great progress in terms of strength. I love it and really want to get better/stronger and learn more advanced moves as my strength improves.

I love reading about planches, manna practice and handstand presses... But I wonder if these aren't really realistic goals for someone of my age who is totally new to gymnastics training/bodyweight fitness?
I get that it depends on my commitment and effort, but I also don't mind a reality check if you really think something like a handstand press just isn't going to happen for someone as old as me who is starting from scratch (I feel like most people on here are much younger).

Thanks in advance and happy Friday, everyone!",,False,,t5_2tf0a,False,,,True,t3_1jl7j5,http://www.reddit.com/r/bodyweightfitness/comments/1jl7j5/question_re_realistic_expectations_for_an_older/,
1373435118.0,35,self.bodyweightfitness,1hzoex,Ab exercises done in reps,40,5,20,http://www.reddit.com/r/bodyweightfitness/comments/1hzoex/ab_exercises_done_in_reps/,I am relatively new to the whole bodywieght fitness thing and all I see for ab exercises are planks. They are all over the sub-reddit. I really hate planks and would rather do something in reps. Right now I am too weak to do straight leg lifts. Any suggestions?,,False,,t5_2tf0a,False,,,True,t3_1hzoex,http://www.reddit.com/r/bodyweightfitness/comments/1hzoex/ab_exercises_done_in_reps/,
1366296266.0,41,self.bodyweightfitness,1clw67,"One month later, Thank You SO Much!!!",44,3,10,http://www.reddit.com/r/bodyweightfitness/comments/1clw67/one_month_later_thank_you_so_much/,"After just one month of doing bodyweight fitness, I decided to go back to the gym to see how far along I progressed, and also to get a change of pace with working out. I realized I increased my benchpresses by 60lbs, bicep curls by 20lbs, tricep extensions by 30lbs, and can do handstand pushups! I never realized I got so strong so fast, but I just wanted to say thank you to everyone who helped contribute to this subreddit!",,False,,t5_2tf0a,False,,,True,t3_1clw67,http://www.reddit.com/r/bodyweightfitness/comments/1clw67/one_month_later_thank_you_so_much/,
1366079544.0,37,self.bodyweightfitness,1cfoka,I have been cleared =D,46,9,7,http://www.reddit.com/r/bodyweightfitness/comments/1cfoka/i_have_been_cleared_d/,im the 18 year old with the heart condition i have been cleared to do any work out with a partner ( i have found one) but must stop if my heart stops pumping right so i would like to know a home work out i can do to help build my upper body and abs ( i have a strong lower body) so any advice would be very helpful thank you :),,False,,t5_2tf0a,False,,,True,t3_1cfoka,http://www.reddit.com/r/bodyweightfitness/comments/1cfoka/i_have_been_cleared_d/,
1365374331.0,36,self.bodyweightfitness,1bvnpx,balancing on wall handstands,44,8,15,http://www.reddit.com/r/bodyweightfitness/comments/1bvnpx/balancing_on_wall_handstands/,"I'm still very much a beginner at wall handstands.I tend to topple and fall when I put my hands next to the wall. Doing this a couple times, I have been able to actually maintain a proper wall free handstand for like a couple seconds. But I think I'm getting ahead of myself and I should be relying on the wall for balance. So far I've been doing my wall handstands with a slight angle on the wall, whats a good way to  fix this? I do put my belly on the wall but that doesn't seem to be good enough.",,False,,t5_2tf0a,False,,,True,t3_1bvnpx,http://www.reddit.com/r/bodyweightfitness/comments/1bvnpx/balancing_on_wall_handstands/,
1365370327.0,37,self.bodyweightfitness,1bvios,"23M looking for a bit of advice, weak wrists and arms.",41,4,12,http://www.reddit.com/r/bodyweightfitness/comments/1bvios/23m_looking_for_a_bit_of_advice_weak_wrists_and/,"I'm just looking for a bit of advice to get me started. I'm about 6.2 have a fairly slim build. My arms and wrist are incredibly skinny, even compared to the rest of my body and I don't have very much strength it them, their pretty weak. What I'm looking to accomplish is to build up a bit of strength in them. Ideally I want to join a gym in the future but I can't afford it at the moment. So I have been trying to do push up to get me started and I'm really struggling. I just cant manage to do a full push ups, my wrists just cant handle it, so I have been doing push ups from my knees and trying to build up to doing full push ups. Any tips on how to further build on this, how many I should be doing, how often, etc. Iv never been a very active person, I trying to change that. I guess you could call me a unfit skinny guy.
Thanks.",,False,,t5_2tf0a,False,,,True,t3_1bvios,http://www.reddit.com/r/bodyweightfitness/comments/1bvios/23m_looking_for_a_bit_of_advice_weak_wrists_and/,
1364780172.0,34,self.bodyweightfitness,1be5ig,Why am I able to do so much more chin ups compared to pull ups?,45,11,13,http://www.reddit.com/r/bodyweightfitness/comments/1be5ig/why_am_i_able_to_do_so_much_more_chin_ups/,"I'm able to do 5 sets of 7 reps for chin ups easily, but with pull ups, I can barely get 2-3 down.
The first pull up I'm able to pull to around my chest level, but after that, I'm barely able to go high than my eyes. 

Any advice guys? ",,False,,t5_2tf0a,False,,,True,t3_1be5ig,http://www.reddit.com/r/bodyweightfitness/comments/1be5ig/why_am_i_able_to_do_so_much_more_chin_ups/,
1363455447.0,36,self.bodyweightfitness,1af1nx,"No hands, what do? (Can't do anything with wrist support)",52,16,28,http://www.reddit.com/r/bodyweightfitness/comments/1af1nx/no_hands_what_do_cant_do_anything_with_wrist/,"So here's the problem: the doctor believes my [TFC](http://en.wikipedia.org/wiki/Triangular_fibrocartilage) is torn. That means no handstands, no L-Sits, no nothing that puts weight on my wrists until we can confirm and get it fixed. I have an MRI scheduled and see him again beginning of April, but looks like this will be a lengthy process. 

I could run, but I loathe running and never get myself to stick to it. My go-to is Yoga, but even that is questionable with wrist problems. So, what exercises CAN I do? Any ideas?

What I've come up with:

* Squats
* Planks (on forearm, like in [this picture](http://i.imgur.com/gxK1H2n.jpg) )
* Walking/Running/Jogging/Hiking

EDIT:

* There're some yoga poses that can be adjusted to use forearms (thanks egg_on_your_face)
* I'm going to try hanging work and see if it has the same problems
* Swimming (will only work if they don't put me in a cast)
* Cycling (hard with a wrist brace, we'll see)

Based on online research, it looks like full wrist immobilization is going to be the end result for about 6-8 weeks after whatever treatment. So if that means ",,False,,t5_2tf0a,1363466143.0,,,True,t3_1af1nx,http://www.reddit.com/r/bodyweightfitness/comments/1af1nx/no_hands_what_do_cant_do_anything_with_wrist/,
1363219132.0,40,self.bodyweightfitness,1a91wj,Following the basic workout found in the FAQ; maybe having wrist trouble,44,4,19,http://www.reddit.com/r/bodyweightfitness/comments/1a91wj/following_the_basic_workout_found_in_the_faq/,"So I'm following the workout outlined in the FAQ here: http://i.imgur.com/o3bRo.png. Still working on progressions, on my 6th week so I've bumped myself up a progression but I've noticed that progressing with handstands and L-sit/support is still difficult for my wrists. I thought maybe my wrists would get stronger and I wouldn't notice as much but maybe I'm just doing something wrong. I'm using two metal folding chairs as substitues for parallel bars with some washcloths for padding for my hands/wrists when doing L-sits/support practice and when doing handstands (still just against the wall) I'm letting my wrists be at a more obtuse angle to be easier on them. Is there anything I can do to make this easier on my wrists? Would you need pictures of my technique to be sure that I'm not doing something horribly wrong/bad for my wrists? Is this normal and it just takes a while to get used to?",,False,,t5_2tf0a,False,,,True,t3_1a91wj,http://www.reddit.com/r/bodyweightfitness/comments/1a91wj/following_the_basic_workout_found_in_the_faq/,
1362837787.0,40,self.bodyweightfitness,19yxxh,What is the perfect pull-up? ,45,5,34,http://www.reddit.com/r/bodyweightfitness/comments/19yxxh/what_is_the_perfect_pullup/,"Hi,

I have been doing pull-ups for some months now and I have increased my reps from 2  to 10 where I can do 3 sets. I think it is time I start focusing on perfect form. So what is the perfect form? 

What should I hold the bar with? Some say I should hold the bar with my fingers rather than my hand in order to increase grip endurance. I have been holding the bar with my whole hand up til now.

How low should I go? Should I go completely down to a resting position (hanging position)? Or should I stay just a little above this still with my muscles activated? 

How would you describe the perfect pull-up? I would appreciate if you could put an argument or two in with your description. Thanks",,False,,t5_2tf0a,False,,,True,t3_19yxxh,http://www.reddit.com/r/bodyweightfitness/comments/19yxxh/what_is_the_perfect_pullup/,
1361976099.0,38,self.bodyweightfitness,19btvj,Working out in my dorm room (Question)..,43,5,33,http://www.reddit.com/r/bodyweightfitness/comments/19btvj/working_out_in_my_dorm_room_question/,"This is my first year at college, and we're required to stay in the dorms on campus as freshman. I was just wondering, what kind of bodyweight workouts can I do in my room? I've been doing pushups and bench dips, as well as various ab workouts (situps, planks, etc.). I don't have any kind of pull up bar. Any advice? Thanks.",,False,,t5_2tf0a,False,,,True,t3_19btvj,http://www.reddit.com/r/bodyweightfitness/comments/19btvj/working_out_in_my_dorm_room_question/,
1358877264.0,37,self.bodyweightfitness,172djk,1-arm pushup help.,48,11,20,http://www.reddit.com/r/bodyweightfitness/comments/172djk/1arm_pushup_help/,Does anyone have a reasonable progression path for 1-arm pushups? I just did 3X8 diamond pushups and don't know where to go next. The OG charts have 1-arm pushups progression doesn't start until level 5.,,False,,t5_2tf0a,False,,,True,t3_172djk,http://www.reddit.com/r/bodyweightfitness/comments/172djk/1arm_pushup_help/,
1357707575.0,34,self.bodyweightfitness,168cwi,Biceps,45,11,31,http://www.reddit.com/r/bodyweightfitness/comments/168cwi/biceps/,Are chin-ups the best body weight workout for biceps? Or are there any alternatives?,,False,,t5_2tf0a,False,,,True,t3_168cwi,http://www.reddit.com/r/bodyweightfitness/comments/168cwi/biceps/,
1357313633.0,38,self.bodyweightfitness,15yc7e,Challenging Push-Up Test,44,6,12,http://www.reddit.com/r/bodyweightfitness/comments/15yc7e/challenging_pushup_test/,"Did pretty well till the 1 arm p/ups at the end...those were rough!

http://www.youtube.com/watch?feature=player_embedded&v=v8hHCPvy7CY#!",,False,,t5_2tf0a,False,,,True,t3_15yc7e,http://www.reddit.com/r/bodyweightfitness/comments/15yc7e/challenging_pushup_test/,
1357100484.0,38,self.bodyweightfitness,15t3gg,How to reach that next level of bodyweight fitness?,43,5,29,http://www.reddit.com/r/bodyweightfitness/comments/15t3gg/how_to_reach_that_next_level_of_bodyweight_fitness/,"I am currently training to take the Navy SEALs PST (Physical Screening Test), consisting of a 500 yard swim, max pushups in 2:00, max situps in 2:00, max pullups, and a 1.5 mile run.

My numbers right now are pushups-120, situps-120, pullups-32, swim-9:00ish, run-7:45. These numbers weren't done in a PST, they are just my maxes for each event.

I would like to be able to do 150+ pushups and situps and 40+ pullups to get the best score I can on the test.

My current training program looks something like this:

**Monday**: Short swim intervals (usually 50s, about 1500 yds total), pushups (from [this](http://hundredpushups.com/week3.html#sthash.0fniPHdS.dpbs) site, I double the numbers), situps from [this](http://www.twohundredsitups.com/) site, pullups from [this](http://50pullups.com/50-pullups-programme/31-35-pullups) site, and then short running intervals like repeat 200s.

**Tuesday**: Upper body lifting (rows, bench, OHP, dips, bis and tris) and weighted pullups, then an easy 3-5 mile run.

**Wednesday**: Medium distance swim intervals (usually repeat 100s, about 1500 yds total), then pushups situps and pullups using the above mentioned sites, then medium distance running intervals (400s-800s)

**Thursday**: Lower body lifting day (front squat, deadlift, lunge) and weighted pullups, then an easy 3-5 mile run

**Friday**: Long distance swim (~1000-1500 yds plus some underwater stuff for about ~2000 yds total), then pushups situps and pullups from the above sites, then running interval workout (pyramid from 200-1200m and back down)

**Saturday:Long** distance run (6-8 miles)

**Sunday:Mass** cal day (accumulate 300-500 pushups and situps and 200-300 pullups throughout the day)

SO my question is, how does one reach that next level of bodyweight fitness? I know I'm already above average, so I assume it will take some intense training to reach the numbers I want. Does anyone have experience with crazy numbers of calisthenics?",,False,,t5_2tf0a,False,,,True,t3_15t3gg,http://www.reddit.com/r/bodyweightfitness/comments/15t3gg/how_to_reach_that_next_level_of_bodyweight_fitness/,
1353687095.0,35,youtube.com,13o5vz,"Bouldering: How to Stay Fit, Flexible and Strong",50,15,22,http://www.reddit.com/r/bodyweightfitness/comments/13o5vz/bouldering_how_to_stay_fit_flexible_and_strong/,,,False,,t5_2tf0a,False,,,False,t3_13o5vz,http://www.youtube.com/watch?v=ecTW0skPK6s&feature=g-upl,
1351722816.0,40,self.bodyweightfitness,12fb0z,I literally can't do a pushup. Help?,44,4,29,http://www.reddit.com/r/bodyweightfitness/comments/12fb0z/i_literally_cant_do_a_pushup_help/,"I've tried, and even since HS I've never been able to do a proper pushup. I know how it's an awesome full body work out, but I'm not sure how to get to the point that I need to be at in order to do an effective (and correct) pushup.

I'd love suggestions from you guys, and what has worked for you personally in terms of getting into good enough shape/prepping to do these kinds of things.

Thanks!",,False,,t5_2tf0a,False,,,True,t3_12fb0z,http://www.reddit.com/r/bodyweightfitness/comments/12fb0z/i_literally_cant_do_a_pushup_help/,
1351703178.0,35,self.bodyweightfitness,12enox,I can't seem to find a bodyweight exercise that really gives my biceps a workout.,43,8,53,http://www.reddit.com/r/bodyweightfitness/comments/12enox/i_cant_seem_to_find_a_bodyweight_exercise_that/,"I switched from weights to bodyweight fitness about a month ago when someone showed me this subreddit. I really enjoy it and have found exercises that can target everything I did while using weights... except biceps.

At the end of any workout it just doesn't feel like I got the same bicep burn that I would when using weights.

Thank you guys for any advice! This subreddit rocks!",,False,,t5_2tf0a,False,,,True,t3_12enox,http://www.reddit.com/r/bodyweightfitness/comments/12enox/i_cant_seem_to_find_a_bodyweight_exercise_that/,
1350978479.0,39,youtube.com,11xpo7,Developing the Handstand Video,51,12,7,http://www.reddit.com/r/bodyweightfitness/comments/11xpo7/developing_the_handstand_video/,,,False,,t5_2tf0a,False,,,False,t3_11xpo7,http://www.youtube.com/watch?v=rqPArD40TeA,
1347642105.0,38,self.bodyweightfitness,zvuol,convict conditioning videos ,51,13,19,http://www.reddit.com/r/bodyweightfitness/comments/zvuol/convict_conditioning_videos/,"Hi everyone .I see that a lot of you are looking for information on convict conditioning and palio . I have been posting a lot on these subjects in the past six months please take a look at my page and subscribe if you like the cannel 
http://www.youtube.com/watch?v=v5HJtHDUVeI&feature=plcp",,False,,t5_2tf0a,False,,,True,t3_zvuol,http://www.reddit.com/r/bodyweightfitness/comments/zvuol/convict_conditioning_videos/,
1347397682.0,41,self.bodyweightfitness,zq9hq,Question about pain after squats,43,2,14,http://www.reddit.com/r/bodyweightfitness/comments/zq9hq/question_about_pain_after_squats/,"After starting full ROM bodyweight squats, I've started feeling some discomfort in the left inguinal area. 

When I flex at the hip with my leg in anatomical position, there's no discomfort, but if I flex at the hip with the leg externally rotated, there's a discomfort that is located at what feels like the anterior inferior iliac spine.

The pain on a scale of 1-10, 10 being the worst, is maybe a 1 or 2 and it doesn't radiate or shoot anywhere. It's not especially bothersome, but I'm worried that I may have strained or irritated my iliofemoral ligament.

Is there anything I can do in addition to rest to resolve this? What can I do to prevent this in the future?



**EDIT:** Following eshlow and ispariz's advice, I tried various stretches of the muscles around the hip. I actually didn't realize there were targeted stretches isolating hip flexors, so I learned something new today.  

A stretch specific for the iliopsoas that I found [here](http://www.youtube.com/watch?v=x0j9kHFUZyQ) [demonstration of the stretch starts at 2:33, but her commentary before that is also useful in explaining the importance of the stretch] seemed to relieve the discomfort the most. [Here](http://www.fix-knee-pain.com/psoas-stretch/) are some more good stretches.

Hopefully this post will help anyone who experiences similar symptoms.

**TL;DR** If you're mostly sedentary and then start an exercise program that hits the larger muscles of the lower body, learn how to stretch out ALL of your hip flexors.",,False,,t5_2tf0a,1347467439.0,,,True,t3_zq9hq,http://www.reddit.com/r/bodyweightfitness/comments/zq9hq/question_about_pain_after_squats/,
1341421248.0,36,youtube.com,w1dci,"Toddler shows off pull-up prowess.
      - YouTube",47,11,14,http://www.reddit.com/r/bodyweightfitness/comments/w1dci/toddler_shows_off_pullup_prowess_youtube/,,,False,,t5_2tf0a,False,,,False,t3_w1dci,http://www.youtube.com/watch?v=2UgJAE_8xQs,
1330102182.0,34,self.bodyweightfitness,q487n,[Flexibility Friday] Shoulder External Rotation,39,5,30,http://www.reddit.com/r/bodyweightfitness/comments/q487n/flexibility_friday_shoulder_external_rotation/,"Welcome to Flexibility Friday. The point of this thread is to discuss flexibility - techniques, tools, struggles, and hardships.

The topic this week is a the **external rotation of the shoulders**. ""That's certainly very odd and specific"". Well yes it is. But the simple fact is that modern life puts our arms in constant internal rotation - typing, texting, reading, using an iPad, etc. This leads to lack of proper external rotation of the shoulder.

Some details:

* [ExRx page on lack of shoulder external rotation](http://www.exrx.net/Kinesiology/Inflexibilities.html#anchor3508557)
* [Test for range of motion](http://www.exrx.net/Testing/FlexFunction/PassiveShoulderExtRot.html)



(This is, of course, open to all questions regarding flexibility. Feel free to ask)
",,False,,t5_2tf0a,False,,,True,t3_q487n,http://www.reddit.com/r/bodyweightfitness/comments/q487n/flexibility_friday_shoulder_external_rotation/,
1328900782.0,36,24.media.tumblr.com,pjpng,Good God: The ultimate goal,46,10,11,http://www.reddit.com/r/bodyweightfitness/comments/pjpng/good_god_the_ultimate_goal/,,,False,,t5_2tf0a,False,,,False,t3_pjpng,http://24.media.tumblr.com/tumblr_lz616toidd1qdlh1io1_400.gif,
1374887484.0,33,self.bodyweightfitness,1j4vd1,do superman's strengthen lower back? or is it just a stretch?,45,12,37,http://www.reddit.com/r/bodyweightfitness/comments/1j4vd1/do_supermans_strengthen_lower_back_or_is_it_just/,"i'm looking for bodyweight workouts to strengthen my lower back. any exercise, tips, advice would be helpful. thank you!",,False,,t5_2tf0a,False,,,True,t3_1j4vd1,http://www.reddit.com/r/bodyweightfitness/comments/1j4vd1/do_supermans_strengthen_lower_back_or_is_it_just/,
1374768011.0,37,self.bodyweightfitness,1j18en,Is my routine too minimal??,40,3,23,http://www.reddit.com/r/bodyweightfitness/comments/1j18en/is_my_routine_too_minimal/,"This is my routine...

Pistols

Ring Dips

Chin Ups

Ab Wheel


(3x5) on all, all of them weighted",,False,,t5_2tf0a,False,,,True,t3_1j18en,http://www.reddit.com/r/bodyweightfitness/comments/1j18en/is_my_routine_too_minimal/,
1373972901.0,34,self.bodyweightfitness,1ien39,Lacking forearm strength?,38,4,33,http://www.reddit.com/r/bodyweightfitness/comments/1ien39/lacking_forearm_strength/,"I've been doing the FAQ routine in the order pull ups, dips, tuck FL, tuck planche. I often have to take a really long break after dips because I can't seem to hold on to the bar to practice the tuck FL. Sometimes I still can't hold on to the bar after hours. Anyway to solve this problem? I'm thinking of putting dips as the last exercise but I would rather do something to strengthen my forearms.",,False,,t5_2tf0a,False,,,True,t3_1ien39,http://www.reddit.com/r/bodyweightfitness/comments/1ien39/lacking_forearm_strength/,
1372297288.0,35,self.bodyweightfitness,1h5eo0,What whey protein do you use and why?,49,14,75,http://www.reddit.com/r/bodyweightfitness/comments/1h5eo0/what_whey_protein_do_you_use_and_why/,"Ive gotten into Bodyweight training for a while now, a few months, but at the same time I am on a strict healthy diet to lose belly fat. 
Now that I am seeing results, losing belly fat and overall body fat, i can see my body starting to take shape.

I am now going to start adding whey protein into my daily eating routine to get more muscle emphasis. Was wondering what would be good to maintain that lean-cut look and possible increase size in certain muscle groups for that extra ""damn that guy is really cut"" look. (EX: Lazar Novovic, Frank Medrano)

Thanks

EDIT:

Much thanks to everyone who chimed in! ON 100% Gold Whey Protein seems to be the dominant choice, along with 100% Whey Isolate for those who have problems dgesting lactose!",,False,,t5_2tf0a,1372324895.0,,,True,t3_1h5eo0,http://www.reddit.com/r/bodyweightfitness/comments/1h5eo0/what_whey_protein_do_you_use_and_why/,
1372239944.0,39,self.bodyweightfitness,1h3ktl,"Those of you who train in a commercial gym, do you get strange looks when practicing handstands, or any other unorthodox training methods?",49,10,19,http://www.reddit.com/r/bodyweightfitness/comments/1h3ktl/those_of_you_who_train_in_a_commercial_gym_do_you/,"Just curious. I try to practice my handstands when the gym is quiet o somewhere out of the way.

What does everyone else do?",,False,,t5_2tf0a,False,,,True,t3_1h3ktl,http://www.reddit.com/r/bodyweightfitness/comments/1h3ktl/those_of_you_who_train_in_a_commercial_gym_do_you/,
1371435868.0,37,self.bodyweightfitness,1ghmd5,Anyone with Osgood–Schlatter doing Pistol Squats?,40,3,8,http://www.reddit.com/r/bodyweightfitness/comments/1ghmd5/anyone_with_osgoodschlatter_doing_pistol_squats/,"Little backstory: I have had Osgood-Schlatter since 7th grade. I just got done with my first year in college nothing has changed. It didnt help that I played basketball and didnt allow it to fully heal in 7th grade. I waited 2 months then went back at it. Now I'm big on fitness and squats really dont get me a problem once I warm my knees up. Lunges really dont either (Weighted lunges are sometimes a problem). I really love bodyweight fitness and have tried pistol squats before and my knees are not able to support that. My question is, is there anyone with OS or bad knees that became able to do pistol squats?",,False,,t5_2tf0a,False,,,True,t3_1ghmd5,http://www.reddit.com/r/bodyweightfitness/comments/1ghmd5/anyone_with_osgoodschlatter_doing_pistol_squats/,
1367840572.0,32,self.bodyweightfitness,1dscf5,Moronic Monday,39,7,192,http://www.reddit.com/r/bodyweightfitness/comments/1dscf5/moronic_monday/,"Welcome to Moronic Monday, the weekly stupid questions thread. Have a ""dumb"" question and afraid to ask it? This is the thread is for you.

#**Rules:**

* As always, read the [**FAQ**](http://www.reddit.com/r/bodyweightfitness/wiki/faq) before posting

* No rude or condescending comments, any comments of this nature will be removed.

* If your question was not answered in last week's post (*sorry*), feel free to ask it again.
",,False,,t5_2tf0a,False,,,True,t3_1dscf5,http://www.reddit.com/r/bodyweightfitness/comments/1dscf5/moronic_monday/,
1366811994.0,38,self.bodyweightfitness,1d0cdr,Can't reach top of rep,47,9,15,http://www.reddit.com/r/bodyweightfitness/comments/1d0cdr/cant_reach_top_of_rep/,"So I'm doing inverted bodyweight rows, and I can't quite pull myself high enough to touch the bar with my chest (beyond maybe 1 or 2 reps). The rest of my range of motion is fine - I can crank out maybe 20 if I don't have the constraint of touching my chest to the bar, but I feel like that's a little sloppy and probably doesn't completely work out my back.

Doing full reps of rows have always been a problem for me - I remember when doing barbell rows at the gym I used to be unable to touch the barbell to the bench after a few reps.

How do you think I should address this? Should I give up on doing the full range of motion? Should I set the bar a bit higher? Should I train only the top part of my range of motion? I'm considering just doing timed isometric holds in the top position with my chest touching the bar, would that help?",,False,,t5_2tf0a,False,,,True,t3_1d0cdr,http://www.reddit.com/r/bodyweightfitness/comments/1d0cdr/cant_reach_top_of_rep/,
1363627277.0,39,self.bodyweightfitness,1aj8px,Using a Backpack with weights in it when doing Push-ups,44,5,35,http://www.reddit.com/r/bodyweightfitness/comments/1aj8px/using_a_backpack_with_weights_in_it_when_doing/,"So basically, is it a good Idea?
I just cancelled my studio memberships because I can't afford it anymore and now I want to get into bodyweight fitness. The problem is that my bodyweight is not nearly enough and I can do too much reps. But if I pack my backpack the weight won't be all on my shoulders but rather on my (lower)back. According to some internet research this could be dangerous, alltough I can't see why. I think that if I keep my back straight and keep bodytension (is this the english term?) everything should be OK. What's your experience/opinions? Thanks in advance!",,False,,t5_2tf0a,False,,,True,t3_1aj8px,http://www.reddit.com/r/bodyweightfitness/comments/1aj8px/using_a_backpack_with_weights_in_it_when_doing/,
1362687207.0,34,self.bodyweightfitness,19v56j,Exercises/Muscle Groups to enhance facial definition? ,53,19,79,http://www.reddit.com/r/bodyweightfitness/comments/19v56j/exercisesmuscle_groups_to_enhance_facial/,This is a very superficial post but it's something that is always on my mind. My face and the area around my chin is not very defined and I feel that it plagues my appearance. Are there any specific exercises or muscle groups to train that will help define that area and create a more noticeable jaw line? ,,False,,t5_2tf0a,False,,,True,t3_19v56j,http://www.reddit.com/r/bodyweightfitness/comments/19v56j/exercisesmuscle_groups_to_enhance_facial/,
1361999327.0,37,self.bodyweightfitness,19cn6r,Can't do advanced frog stand,41,4,9,http://www.reddit.com/r/bodyweightfitness/comments/19cn6r/cant_do_advanced_frog_stand/,Like the title says.  I'm making good progress on all my bodyweight exercises and I can do a regular frog stand with good form for at least a minute.  I can't even get into position for an advanced frog stand and so I'm obviously hopeless at tuck planche.  Any advice?,,False,,t5_2tf0a,False,,,True,t3_19cn6r,http://www.reddit.com/r/bodyweightfitness/comments/19cn6r/cant_do_advanced_frog_stand/,
1361304340.0,33,self.bodyweightfitness,18u516,"Pull up bar won't allow me to spread arms wide, worried that it won't work my lats.",45,12,27,http://www.reddit.com/r/bodyweightfitness/comments/18u516/pull_up_bar_wont_allow_me_to_spread_arms_wide/,"So I live in an old house, built around 100 years ago.  I initially bought the pull up bar that goes over the molding of your doors, but my home has really tall molding at the top of every single door and it simply wouldn't fit.  So I bought a cheaper pull up bar.  Only thing is that it's flush in the doorway, rather than sticking out.  So I have to keep my elbows in to do pull ups.  Seems like it's gonna work my biceps more than my back.  Anyone else do pull ups this way?

Pic of my bar:
http://i.imgur.com/tcH102c.jpg",,False,,t5_2tf0a,False,,,True,t3_18u516,http://www.reddit.com/r/bodyweightfitness/comments/18u516/pull_up_bar_wont_allow_me_to_spread_arms_wide/,
1359492041.0,37,self.bodyweightfitness,17ilbj,Gymnastic Bodies big announcement!,55,18,40,http://www.reddit.com/r/bodyweightfitness/comments/17ilbj/gymnastic_bodies_big_announcement/,"Hey, I'm a regular visitor of Gymnastic Bodies and this subreddit. I learned today that the revised edition of GB will be released in a few days. It's going to be a set of separate digital products.

Foundation One will be released this Thursday. Foundations Two, Three, and Four will be released later this month ...

And after a few weeks of Foundation One being Released ... Handstand One will also be released ...

More info [HERE](https://www.gymnasticbodies.com/forum/topic/9908-the-wait-is-nearly-over/)

Oh, and this series will be FAR more comprehensive than the first edition of GB. It's definitely worth looking into if you're interested.

EDIT: Did I forget to mention that I'm super excited?!",,False,,t5_2tf0a,1359492558.0,,,True,t3_17ilbj,http://www.reddit.com/r/bodyweightfitness/comments/17ilbj/gymnastic_bodies_big_announcement/,
1359133237.0,34,self.bodyweightfitness,179h0j,"Skinnyfat here, to bulk or to cut?",46,12,45,http://www.reddit.com/r/bodyweightfitness/comments/179h0j/skinnyfat_here_to_bulk_or_to_cut/,"I'm very interested in bodyweight exercises and have started doing them about two weeks ago. I'm noticing strength gains and all, but I don't know if I should have a color deficit or surplus. I really want to lose my extra fat (the vast majority of which is on my stomach and thighs) but I now I need muscle to burn fat. I'm stuck. Advice?",,False,,t5_2tf0a,False,,,True,t3_179h0j,http://www.reddit.com/r/bodyweightfitness/comments/179h0j/skinnyfat_here_to_bulk_or_to_cut/,
1357537077.0,39,self.bodyweightfitness,163sp4,Post your pictures!,39,0,29,http://www.reddit.com/r/bodyweightfitness/comments/163sp4/post_your_pictures/,"What sort of physiques are people building with calisthenics? Is it really possible to get as huge as the guys in the videos that get posted here with bodyweight work only? 

Everyone who posts photos in /r/fitness seems to lift weights, so I'm curious to know if the results are similar! ",,False,,t5_2tf0a,False,,,True,t3_163sp4,http://www.reddit.com/r/bodyweightfitness/comments/163sp4/post_your_pictures/,
1356553717.0,38,self.bodyweightfitness,15hdk8,Coolest BW Video I've Seen,48,10,20,http://www.reddit.com/r/bodyweightfitness/comments/15hdk8/coolest_bw_video_ive_seen/,"http://www.youtube.com/watch?v=9fkbAXWwMZg 

This video inspired me a few months ago before I looked into bodyweight and gymnastic stuff, I just wanted to share it for those of you who haven't seen it yet. ",,False,,t5_2tf0a,False,,,True,t3_15hdk8,http://www.reddit.com/r/bodyweightfitness/comments/15hdk8/coolest_bw_video_ive_seen/,
1354116633.0,32,youtube.com,13xq54,"Bouldering: How to Stay Fit, Strong, and Flexible (part2)",56,24,4,http://www.reddit.com/r/bodyweightfitness/comments/13xq54/bouldering_how_to_stay_fit_strong_and_flexible/,,,False,,t5_2tf0a,False,,,False,t3_13xq54,http://www.youtube.com/watch?v=Ma-ytvDLWIk&feature=g-upl,
1353965985.0,36,self.bodyweightfitness,13u0zg,Notes from a private class with Yuval Ayalon,41,5,10,http://www.reddit.com/r/bodyweightfitness/comments/13u0zg/notes_from_a_private_class_with_yuval_ayalon/,"So first thing's first - if you're ever in Vegas, **go see [Le Reve](http://www.youtube.com/watch?v=P1Eun2XFh10) at the Wynn**, and also go ahead and contact [Yuval Ayalon](https://www.facebook.com/pages/Yuval-on-Hands/265157370252730) for some private lessons.

Now here's some handbalancing notes:

* Having a teacher to poke at you is a VERY good idea. Having people touch you increases proprioception and helps you move things properly
* Forward flexion flexibility is super important - stretch your pike in between sets of handstands while resting
* Tension Drill: Lie on the floor face down with your arms overhead. Engage your glutes and lift your legs off the ground just like an arch hold (keep them squeezed together and toes pointed!). Keeping the glutes engaged, knees locked, and toes pointed, lift your belly button off the floor (your legs will come down and make contact, that's fine - just keep the glutes engaged). Repeat this slowly for a few reps

I'm sure there's more that will come to me later, but I just wanted to throw this out there.
",,False,,t5_2tf0a,False,,,True,t3_13u0zg,http://www.reddit.com/r/bodyweightfitness/comments/13u0zg/notes_from_a_private_class_with_yuval_ayalon/,
1352588277.0,34,youtube.com,12zf37,"24 Hour Ghetto Workout: Screw the gym, I'm going to the park!!!",45,11,10,http://www.reddit.com/r/bodyweightfitness/comments/12zf37/24_hour_ghetto_workout_screw_the_gym_im_going_to/,,,False,,t5_2tf0a,False,,,False,t3_12zf37,https://www.youtube.com/watch?feature=player_embedded&v=kDCxH88-9X8,
1347040335.0,37,reddit.com,zikwt,"(x-post from r/Fitness) Three excellent articles about core exercises, many which require little to no equipment. ",47,10,2,http://www.reddit.com/r/bodyweightfitness/comments/zikwt/xpost_from_rfitness_three_excellent_articles/,,,False,,t5_2tf0a,False,,,False,t3_zikwt,http://www.reddit.com/r/Fitness/comments/zgc9k/any_help_with_choosing_core_exercises/c64bs9q,
1343866553.0,38,globalbodyweighttraining.com,xjalu,Men's Health 2011 June feature on 'Global Bodyweight Training',42,4,3,http://www.reddit.com/r/bodyweightfitness/comments/xjalu/mens_health_2011_june_feature_on_global/,,,False,,t5_2tf0a,False,,,False,t3_xjalu,http://www.globalbodyweighttraining.com/wp-content/uploads/FitchEvolutionOfExercise1.pdf,
1341524350.0,39,youtube.com,w3hni,Jordan Jovtchev doing a little workout preparation.,43,4,9,http://www.reddit.com/r/bodyweightfitness/comments/w3hni/jordan_jovtchev_doing_a_little_workout_preparation/,,,False,,t5_2tf0a,False,,,False,t3_w3hni,http://www.youtube.com/watch?v=yqvOLHC-1sk,
1331247873.0,38,youtube.com,qo0hl,Fucking awesome,42,4,2,http://www.reddit.com/r/bodyweightfitness/comments/qo0hl/fucking_awesome/,,,False,,t5_2tf0a,False,,,False,t3_qo0hl,http://www.youtube.com/watch?NR=1&feature=endscreen&v=7tcCo96rtvo,
1376003753.0,34,self.bodyweightfitness,1jznm1,Free sample of new body weight training book by renowned strength coach Bret Contreras,59,25,12,http://www.reddit.com/r/bodyweightfitness/comments/1jznm1/free_sample_of_new_body_weight_training_book_by/,"You can download the PDF here towards bottom of article:  http://bretcontreras.com/bodyweight-strength-training-anatomy/
From what I saw looks pretty good!",,False,,t5_2tf0a,False,,,True,t3_1jznm1,http://www.reddit.com/r/bodyweightfitness/comments/1jznm1/free_sample_of_new_body_weight_training_book_by/,
1375678056.0,36,self.bodyweightfitness,1jq0hw,Morbidly Obese. What do you suggest?,43,7,38,http://www.reddit.com/r/bodyweightfitness/comments/1jq0hw/morbidly_obese_what_do_you_suggest/,"I am 37 years old, 6'3"", 494 pounds.  I am a massive guy, and I started looking around today to see what sort of exercise I should get into.  I like the idea of training anywhere, but I am limited on what I can do (obviously!)  I can walk fine (slight knee issues, but remarkably not bad for a guy my size) and beyond that, I need to know how to start strengthening the rest of myself.  Is this subreddit even something that would be useful for me?  It seems like a really great concept.  Thank you all so much.",,False,,t5_2tf0a,False,,,True,t3_1jq0hw,http://www.reddit.com/r/bodyweightfitness/comments/1jq0hw/morbidly_obese_what_do_you_suggest/,
1375651013.0,32,self.bodyweightfitness,1jp7sw,How does one properly stretch the hamstrings?,43,11,25,http://www.reddit.com/r/bodyweightfitness/comments/1jp7sw/how_does_one_properly_stretch_the_hamstrings/,"I have a problem with very tight hamstrings, but I find that I don't feel most stretches in the muscle, but the ligament in the back of the knee.  How should I go about stretching it proper?",,False,,t5_2tf0a,False,,,True,t3_1jp7sw,http://www.reddit.com/r/bodyweightfitness/comments/1jp7sw/how_does_one_properly_stretch_the_hamstrings/,
1374671054.0,33,self.bodyweightfitness,1iybsu,Can I hang rings from that beam?,42,9,21,http://www.reddit.com/r/bodyweightfitness/comments/1iybsu/can_i_hang_rings_from_that_beam/,"I have a small rustic appartement and was thinking quite some time now about getting some rings.

[Can I install them on the black beam](http://i.imgur.com/2K2hfzhl.jpg)? It's ~4m above ground level besides my stairs and seem like a perfect place. But I'm not sure how much of a safety problem it might bring. 

Bonus question: What screws do I need for that and how do I even reach the middle of that beam?",,False,,t5_2tf0a,False,,,True,t3_1iybsu,http://www.reddit.com/r/bodyweightfitness/comments/1iybsu/can_i_hang_rings_from_that_beam/,
1372867282.0,32,self.bodyweightfitness,1hknf1,How is a rounded back the devil in weight training but the ideal in bodyweight (ie hollow body)?,46,14,11,http://www.reddit.com/r/bodyweightfitness/comments/1hknf1/how_is_a_rounded_back_the_devil_in_weight/,,,False,,t5_2tf0a,False,,,True,t3_1hknf1,http://www.reddit.com/r/bodyweightfitness/comments/1hknf1/how_is_a_rounded_back_the_devil_in_weight/,
1372687600.0,37,self.bodyweightfitness,1hfck8,Gain first then lose?,43,6,27,http://www.reddit.com/r/bodyweightfitness/comments/1hfck8/gain_first_then_lose/,"I'm currently 55kg and 173cm (121 pounds 5.6 feet). I am 16 years old. I have been eating over my TDEE because I'm trying to gain muscle mass but I've realised that I'm gaining fat around my belly area. The rest of my body is still almost completely fat-less but my belly has gotten fatter. My question is, do I still continue eating above my TDEE and try to cut my belly fat in the future? What do I do now?",,False,,t5_2tf0a,False,,,True,t3_1hfck8,http://www.reddit.com/r/bodyweightfitness/comments/1hfck8/gain_first_then_lose/,
1372050050.0,34,self.bodyweightfitness,1gy936,Home made Calisthenic Station,35,1,18,http://www.reddit.com/r/bodyweightfitness/comments/1gy936/home_made_calisthenic_station/,"I'm building a (see title) that contains high dip parrellel bars (4ft up), Low dips (2ft), incline monkey bars (3 bars at a 25degree incline, each 1-3/4 ft apart), adjustable-width rope hangs for rings, and a stationary climbing rope (14ft).  So I got two questions, what if anything should/must I add?  And are there any suggestions for home made ring substitutes?  (trying to use stuff I already have rather than buy things)

Thanks!

Edit:  Pictures - http://imgur.com/hgtWI9p, http://imgur.com/4PQ8OvK, http://imgur.com/CSGn83S, http://imgur.com/c4zQrkL,  I will be putting in the dip bars this week along with the final two posts.  The this is ten feet wide, 4 feet long, and 14 feet tall.",,False,,t5_2tf0a,1372096299.0,,,True,t3_1gy936,http://www.reddit.com/r/bodyweightfitness/comments/1gy936/home_made_calisthenic_station/,
1371403890.0,35,self.bodyweightfitness,1ggolt,Recommended beginner routine for my back problem?,38,3,19,http://www.reddit.com/r/bodyweightfitness/comments/1ggolt/recommended_beginner_routine_for_my_back_problem/,"So about 2 years ago I injured my back, went to see a doctor, he said I injured my disk (located in lumbar L5, so lower back) and that i should stop training. I did.

Now he says i can begin doing pushups and pullups and stuff, no gym, but most of these exercises. He even recommended crunches (which seem like a back killer to me). 

So i need your help to get back in shape guys. What routine can you recomend me that wont stress my lower back so much (yet still work the muscles so i can gather some strenght) 

Pretty much right now i do: 

->Back ""yoga-like"" excercises (morning and night, bout 15 mins)
-> Pushups (morning and night, 40 each)
-> 1hour of swimming.
-> 30 mins of speed walking (cant run, ruins my back)

Any ways i can improve? Where can i put the bodywieght excercises, and which are those? Thanks!",,False,,t5_2tf0a,False,,,True,t3_1ggolt,http://www.reddit.com/r/bodyweightfitness/comments/1ggolt/recommended_beginner_routine_for_my_back_problem/,
1370784152.0,36,self.bodyweightfitness,1fza5k,What is this skill called?,45,9,10,http://www.reddit.com/r/bodyweightfitness/comments/1fza5k/what_is_this_skill_called/,"Hi, I've been progressing to planche for a few months now and ended up in this position[](http://i.imgur.com/l5nZGyl.jpg?1). It kind is kind of like an elbow lever but my elbows aren't digging into my abdominals. Does the skill have a name? Thanks

http://i.imgur.com/l5nZGyl.jpg?1",,False,,t5_2tf0a,False,,,True,t3_1fza5k,http://www.reddit.com/r/bodyweightfitness/comments/1fza5k/what_is_this_skill_called/,
1369081659.0,36,self.bodyweightfitness,1epsk7,Former bodybuilders looking to add size + noob questions,47,11,4,http://www.reddit.com/r/bodyweightfitness/comments/1epsk7/former_bodybuilders_looking_to_add_size_noob/,"My buddy and I are former bodybuilders. I was even trying to compete when I was younger, which was more than a decade ago. We've both given up that world and took up long distance running. Our bodies drastically changed and got smaller to the point we aren't even a shell of what we used to be. Our plan is stay away from the gym and focus on bodyweight workouts because our careers don't allow a ton of free time lately. Problem is, we've only know the old bodybuilding rules when it came to packing on size and we are kind of having a debate/bet over what's the best way to do that without weights.

Using push ups as an example, is it better to focus on low reps EVEN if you can knock out 25+ at a time? We'd knock out 50 rep sets for squats back in out heyday but we were also benching 300 pounds, too. 

He loves his Ab Wheel/Powerwheel and swears that he can build overall shape by varying his rollout exercises. Is there ""one exercise to rule them all"" when it comes to bodyweight? We have a make-shift pull up bar in our warehouse but things like dip bars are out of the question. 

I can't believe we don't know these answers considering how obsessed with BB'ing we were. Take the meathead out of the gym and they lose their minds. We just want to get our bodies back considering we were very close to having typical Marathoner physiques. ",,False,,t5_2tf0a,False,,,True,t3_1epsk7,http://www.reddit.com/r/bodyweightfitness/comments/1epsk7/former_bodybuilders_looking_to_add_size_noob/,
1367306017.0,35,self.bodyweightfitness,1decdk,Adonis belt exercises?,45,10,38,http://www.reddit.com/r/bodyweightfitness/comments/1decdk/adonis_belt_exercises/,"What are the ""best"" adonis belt exercises you guys have found?",,False,,t5_2tf0a,False,,,True,t3_1decdk,http://www.reddit.com/r/bodyweightfitness/comments/1decdk/adonis_belt_exercises/,
1364340720.0,33,self.bodyweightfitness,1b2px1,"Is there really any point to doing the usual 3x per week FAQ-style routine if I have more time?  In the comments of a YouTube bodyweight video I saw today, the guy says he trains every day, and more than once a day.  (Links available.)",40,7,44,http://www.reddit.com/r/bodyweightfitness/comments/1b2px1/is_there_really_any_point_to_doing_the_usual_3x/,"Here is the video - http://www.youtube.com/watch?v=WmA52H-0OEk

Here is the conversation - http://i.imgur.com/UkKtDZm.png

He says he's only been training for about two years.",,False,,t5_2tf0a,False,,,True,t3_1b2px1,http://www.reddit.com/r/bodyweightfitness/comments/1b2px1/is_there_really_any_point_to_doing_the_usual_3x/,
1364258428.0,36,self.bodyweightfitness,1b0eap,Chaos Pushups,40,4,14,http://www.reddit.com/r/bodyweightfitness/comments/1b0eap/chaos_pushups/,"Gave [these](http://www.youtube.com/watch?v=zSuce4LZOTs) a try over the weekend and it immediately made me think of you sick fools...Just another variation, but working to keep the front to back plane stable is an added challenge.",,False,,t5_2tf0a,False,,,True,t3_1b0eap,http://www.reddit.com/r/bodyweightfitness/comments/1b0eap/chaos_pushups/,
1364201667.0,32,self.bodyweightfitness,1ayqgj,Practicing the handstand at the gym?,41,9,30,http://www.reddit.com/r/bodyweightfitness/comments/1ayqgj/practicing_the_handstand_at_the_gym/,"Do any of you guys practice your handstand at the gym?

Because I was, with my feet against the wall, like you're supposed to when you haven't mastered it yet.
Just minding my own business, when this guy (who worked there, I later found out) told me, in a very unfriendly manner, to get off the wall.
Apparently it's not acceptable to do that at the gym because your shoes will leave marks on the wall.
I tried to talk to him about it, offered to do it barefoot so I wouldn't leave marks, but he just remained very rude and told me I wasn't allowed to do that here, period.

So now I don't know what to do.
I went to another gym near me and inquired if it was ok if I would practice my handstand here, but the lady at the counter also told me no. (Though atleast she was friendly about it.)
I can't work out at home because a) don't have that much room in my flat (I'm a student) and b) I just can't motivated myself to work out at home all alone, there's just too much distraction. I need a ""work out environment"", like a gym.

Thoughts?",,False,,t5_2tf0a,False,,,True,t3_1ayqgj,http://www.reddit.com/r/bodyweightfitness/comments/1ayqgj/practicing_the_handstand_at_the_gym/,
1363274664.0,36,self.bodyweightfitness,1aadvi,Will greasing the groove with pullups hinder muscle recovery on rest days?,37,1,11,http://www.reddit.com/r/bodyweightfitness/comments/1aadvi/will_greasing_the_groove_with_pullups_hinder/,"M, 29, 160 lbs, 5'9"".  Started the beginner bodyweight exercises two weeks ago doing them 3xweek.  I can only do 2 pullups so i've been doing my workouts with 3 sets of 2 normal pullups then 5 negatives to finish the set.  I read about the grease the groove technique but I'm wondering how to implement it.  Everything I read says you're muscles need about 48 hours recovery between hard workouts so would doing 2 pullups 4-5 times a day on my rest days hurt my muscle recovery?",,False,,t5_2tf0a,False,,,True,t3_1aadvi,http://www.reddit.com/r/bodyweightfitness/comments/1aadvi/will_greasing_the_groove_with_pullups_hinder/,
1363130481.0,36,self.bodyweightfitness,1a6hdb,crossfit pullups/muscle ups,47,11,54,http://www.reddit.com/r/bodyweightfitness/comments/1a6hdb/crossfit_pullupsmuscle_ups/,"I've seen a couple videos of the way crossfitters do pull ups and muscle ups, for example [pull ups](http://www.youtube.com/watch?v=lh1nV3s4ioU) and [muscle ups at 1:52](http://www.youtube.com/watch?NR=1&v=6MC7kTrmQO8&feature=endscreen) 

Is there a reason for doing them like this other than that it makes it easier? I've put some thought into it and all I can think is so they can go for numbers or maybe try to make the movement more explosive, but they could still be explosive with good form.

Not trying to offend any crossfitters here, just trying to learn if theres a reason for this

Thanks",,False,,t5_2tf0a,False,,,True,t3_1a6hdb,http://www.reddit.com/r/bodyweightfitness/comments/1a6hdb/crossfit_pullupsmuscle_ups/,
1359402011.0,35,self.bodyweightfitness,17g1uy,"I just completed my first rings workout in my home. I'm completely wiped out, but I think I'm really going to enjoy doing this regularly!",36,1,20,http://www.reddit.com/r/bodyweightfitness/comments/17g1uy/i_just_completed_my_first_rings_workout_in_my/,"I bought [these](http://www.amazon.com/Wood-Gymnastic-Olympic-Rings-Crossfit/dp/B008MZYOTI/ref=sr_1_2?ie=UTF8&qid=1359401679&sr=8-2&keywords=wooden+gymnastic+rings) from MD-USA (via Amazon), and just pulled them out today for the first time. I used my Iron-Gym-like pullup bar in a doorway, and it worked for almost everything (my grip goes kinda wide on dips, so I kept smashing my knuckles against the door frame). I'm reinforcing and then anchoring some big eye-bolts into the ceiling of my basement, so I'll have plenty more room around me to do all sorts of stuff. 

My initial routine came from the [""Got Rings; Now What?""](http://www.google.com/url?sa=t&rct=j&q=&esrc=s&source=web&cd=1&cad=rja&ved=0CEEQFjAA&url=http%3A%2F%2Flibrary.crossfit.com%2Ffree%2Fpdf%2F44_06_GotRings_NowWhat.pdf&ei=KNMGUea-BIy40gHHh4DgDA&usg=AFQjCNHIVdyVVBdFXTkRks7J0FV22CdiZw&bvm=bv.41524429,d.dmQ) Crossfit article (it's a .pdf). So I did a bunch of static-hold work (tucked L-sit, almost a tuck front lever, and then trying like hell to get my upright hold motionless) first; then, I did three variant sets of pushups, three variants of rows, two variants of dips, and then three sets of pullups on the bar itself.

Ouch... but I think I'm in love. I used to climb, so it's nice to have a new excuse to break out the bag and get a little chalky :-)

Thoughts? Other testimony from people with similar/different experiences? Even some help with exercise/routine recommendations would be awesome, as I'm kind of just making shit up as I go.",,False,,t5_2tf0a,False,,,True,t3_17g1uy,http://www.reddit.com/r/bodyweightfitness/comments/17g1uy/i_just_completed_my_first_rings_workout_in_my/,
1351651093.0,39,goldmedalbodies.com,12dlnd,Gold Medal Bodies' thoughts on Coach Sommer's Building the Gymnastic Body,40,1,37,http://www.reddit.com/r/bodyweightfitness/comments/12dlnd/gold_medal_bodies_thoughts_on_coach_sommers/,,,False,,t5_2tf0a,False,,,False,t3_12dlnd,http://www.goldmedalbodies.com/gymnastic-bodies-review/,
1346927009.0,37,self.bodyweightfitness,zfz9j,Knee pop sound when squatting,42,5,28,http://www.reddit.com/r/bodyweightfitness/comments/zfz9j/knee_pop_sound_when_squatting/,"Hey guys, I've recently noticed my knees started popping when doing squats. It sounds like the air pop noise when you do the same thing with your fingers and happens just after I got past 90 degrees on the way down. I was wondering if this is normal or could turn into a problem later on. It doesn't hurt or anything, but it's kinda scary hearing them pop almost every time I go down. Might just be me though, my left elbow seems to do the same thing during my third set of push ups.

EDIT: Cheers for your replies guys, I'm just going to power through and go to the doctors if it starts to hurt.",,False,,t5_2tf0a,1346964582.0,,,True,t3_zfz9j,http://www.reddit.com/r/bodyweightfitness/comments/zfz9j/knee_pop_sound_when_squatting/,
1343330154.0,35,youtube.com,x7e0m,Handstand downclimbing.  Wow.,37,2,3,http://www.reddit.com/r/bodyweightfitness/comments/x7e0m/handstand_downclimbing_wow/,,,False,,t5_2tf0a,False,,,False,t3_x7e0m,http://www.youtube.com/watch?v=h8J08sJ2no0&feature=player_embedded#!,
1338672633.0,36,self.bodyweightfitness,uhoqc,Homemade tower/bodyweight fitness stand,39,3,22,http://www.reddit.com/r/bodyweightfitness/comments/uhoqc/homemade_towerbodyweight_fitness_stand/,"Made [this](http://i.imgur.com/tRB1U.jpg) stand with under $100 worth of materials from Home Depot.  It's made of 3x10' 1"" plumbing pipes.  I had them cut and thread 2x7' pieces and one 4' section as the horizontal.  The remaining 4x3' sections are used as the base.  One of my favorite things about this is that it's also a great handstand trainer.  I'm about 5'10"" and I can just barely touch my toes to the cross bar when I'm fully extended.",,False,,t5_2tf0a,False,,,True,t3_uhoqc,http://www.reddit.com/r/bodyweightfitness/comments/uhoqc/homemade_towerbodyweight_fitness_stand/,
1376319054.0,33,self.bodyweightfitness,1k7jdz,behind leg squats?,44,11,12,http://www.reddit.com/r/bodyweightfitness/comments/1k7jdz/behind_leg_squats/,"Hey guys, I'm sure many of you know about Ido Portal and the things he's doing, but recently I've seen a lot of his photos/videos featuring behind the leg squats, such as this:
https://fbcdn-sphotos-h-a.akamaihd.net/hphotos-ak-frc1/q71/s720x720/1004536_573117726063545_1492823242_n.jpg
I'm wondering if anyone has much info on the progressions and technique involved, as it looks like a fun move to work on.
Thanks in advance.",,False,,t5_2tf0a,False,,,True,t3_1k7jdz,http://www.reddit.com/r/bodyweightfitness/comments/1k7jdz/behind_leg_squats/,
1374962835.0,31,self.bodyweightfitness,1j6m78,"Anyone deal with ""golfer's elbow"" (inside elbow) due to pull ups?",43,12,16,http://www.reddit.com/r/bodyweightfitness/comments/1j6m78/anyone_deal_with_golfers_elbow_inside_elbow_due/,"Looked up some basic stretches and exercises, wondering if anyone has had success with anything in particular. ",,False,,t5_2tf0a,False,,,True,t3_1j6m78,http://www.reddit.com/r/bodyweightfitness/comments/1j6m78/anyone_deal_with_golfers_elbow_inside_elbow_due/,
1374905470.0,35,self.bodyweightfitness,1j5cep,Recent knee injury is limiting my exercise. Any suggestions for a decent workout that won't affect my knee?,41,6,11,http://www.reddit.com/r/bodyweightfitness/comments/1j5cep/recent_knee_injury_is_limiting_my_exercise_any/,"I was playing soccer last Saturday and either my ACL or my meniscus is now at least partially torn. (there's been too much effusion in the knee to get an MRI) For the next week, I'm locked in a knee immobilizer and after that.....who knows yet. I'm hoping for something minor enough that I can get away with PT. So, I'm looking for help with a workout regimen.  I'm happy to spend a little on new equipment (pull-up bars, etc.) but would like stay reasonable. Any ideas would be welcome. Thanks!  

- edit - many thanks for all the advice. I know I have to stay off the knee, that's why I was hoping for some good responses on alternative workouts. And I got them. Looks like I'll just mostly be focusing on upper body for the time being, until my doc or PT clears me for something else. ",,False,,t5_2tf0a,1374951831.0,,,True,t3_1j5cep,http://www.reddit.com/r/bodyweightfitness/comments/1j5cep/recent_knee_injury_is_limiting_my_exercise_any/,
1374646022.0,30,self.bodyweightfitness,1ixv9f,Bridges vs Supermans: What's your preference and why?,42,12,16,http://www.reddit.com/r/bodyweightfitness/comments/1ixv9f/bridges_vs_supermans_whats_your_preference_and_why/,"What's the functional difference between the two, and which do you prefer?",,False,,t5_2tf0a,False,,,True,t3_1ixv9f,http://www.reddit.com/r/bodyweightfitness/comments/1ixv9f/bridges_vs_supermans_whats_your_preference_and_why/,
1374230362.0,33,self.bodyweightfitness,1imgtt,Exercises leading to a human flag?,39,6,13,http://www.reddit.com/r/bodyweightfitness/comments/1imgtt/exercises_leading_to_a_human_flag/,Ok basically im looking for any exercises that will help me with my ultimate goal of being able to do a human flag. what exercises should i be doing (can involve weights or bodyweight),,False,,t5_2tf0a,False,,,True,t3_1imgtt,http://www.reddit.com/r/bodyweightfitness/comments/1imgtt/exercises_leading_to_a_human_flag/,
1372028998.0,35,self.bodyweightfitness,1gxn3d,Any tips for getting over my fear of back flips?,40,5,18,http://www.reddit.com/r/bodyweightfitness/comments/1gxn3d/any_tips_for_getting_over_my_fear_of_back_flips/,"Hey guys, I was thinking of posting this on /r/gymnastics but that sub is pretty small and frankly, I believe there's way more people that are in-tune with their body on this sub than anywhere else.

I have a lot of *mental resistance* to actually going through with a back flip.  I have done it a few times on a trampoline with great resistance even then.  I can do front flips on the trampoline all day but the back flip... the idea of throwing my head back and it going upside down in that direction is something that's going *totally against my instinct*.

I noticed I have the same mental resistance to performing [dislocates on the flying rings](https://www.youtube.com/watch?v=8PS2kW-vPb0).  Again, it's the same exact motion that makes my head and body go upside down and over like a back flip.  I have done it maybe a dozen times on the flying rings, but it took a lot of commitment through actually going through with it.  In the end, it's a very natural motion that's actually pretty safe, but my BRAIN thinks it's a terrible idea.

The only time I could get myself to do it consistently is on a springboard into a pool, but I don't have access to that anymore.

**Are there any training exercises/progressions/tips/tricks that could help my brain get used to this fear of going backwards?**

ETA: I've been going through some crappy youtube videos, but I found [this little gem](http://www.youtube.com/watch?v=16P2XAuUb5g) that explains how to master the back handspring first, and then to move onto the back flip.  Another video simply emphasized repetition, repetition, repetition until it becomes so engrained in your muscle memory that the fear doesn't exist anymore.",,False,,t5_2tf0a,1372034622.0,,,True,t3_1gxn3d,http://www.reddit.com/r/bodyweightfitness/comments/1gxn3d/any_tips_for_getting_over_my_fear_of_back_flips/,
1370261458.0,34,self.bodyweightfitness,1fkrh6,Having trouble with obliques and lower abs,42,8,21,http://www.reddit.com/r/bodyweightfitness/comments/1fkrh6/having_trouble_with_obliques_and_lower_abs/,"As stated above i'm having trouble seeing any improvement on my obliques and lower abs. At first i thought it was just me having a layer of fat over them which hides them but i've been doing HIIT workouts for about 2 weeks now in an attempt to lose any residual fat without success. I'm now thinking it could be my exercise choices so i was wondering if you guys on /r/bodyweightfitness had any suggestions for core workouts that would specifically work those areas.

Edit: Thanks for this guys, i guess a part of me was just hoping for a quick fix despite common sense telling me otherwise. I'll review my diet and just keep at it.
",,False,,t5_2tf0a,1370303817.0,,,True,t3_1fkrh6,http://www.reddit.com/r/bodyweightfitness/comments/1fkrh6/having_trouble_with_obliques_and_lower_abs/,
1369938005.0,36,self.bodyweightfitness,1fcnir,cool transformation of a guy on bodybuilding.com using only pushups & pullups and cardio.,48,12,24,http://www.reddit.com/r/bodyweightfitness/comments/1fcnir/cool_transformation_of_a_guy_on_bodybuildingcom/,http://www.bodybuilding.com/fun/body-transformation-shredded-with-bodyweight-exercises.html,,False,,t5_2tf0a,False,,,True,t3_1fcnir,http://www.reddit.com/r/bodyweightfitness/comments/1fcnir/cool_transformation_of_a_guy_on_bodybuildingcom/,
1369585080.0,33,self.bodyweightfitness,1f343x,Are there any alternatives to a barbell for adding weight to squats?,36,3,44,http://www.reddit.com/r/bodyweightfitness/comments/1f343x/are_there_any_alternatives_to_a_barbell_for/,"I looked at the FAQ and hopefully the answer isn't in there or i'll feel silly.  I just wanted to make the squats harder, and I have lots of options such as a weighted backpack etc, but I'm wondering if there's a better way to do them or if I should use an alternate method at all.
",,False,,t5_2tf0a,False,,,True,t3_1f343x,http://www.reddit.com/r/bodyweightfitness/comments/1f343x/are_there_any_alternatives_to_a_barbell_for/,
1367198061.0,34,self.bodyweightfitness,1db2qx,How to fix super uneven obliques?,47,13,17,http://www.reddit.com/r/bodyweightfitness/comments/1db2qx/how_to_fix_super_uneven_obliques/,"My right obliques are significantly larger/stronger than my left, and in many exercises I feel them engaging or even taking over but don't feel anything in the left side. There's a pretty significant difference in muscle mass too, which is irritating. And it's not really one of those things that's actually minor but I just notice it because it's my body- it's pretty noticeable. 

I'm most concerned just because I feel this is throwing off right to left balance in other muscles because my right obliques take over and alter my form on various exercises. What are some good exercises to target the left obliques in order to improve strength as well as motor control in order to remedy this?",,False,,t5_2tf0a,False,,,True,t3_1db2qx,http://www.reddit.com/r/bodyweightfitness/comments/1db2qx/how_to_fix_super_uneven_obliques/,
1367071249.0,31,self.bodyweightfitness,1d7rol,Portable pullup bars?,44,13,29,http://www.reddit.com/r/bodyweightfitness/comments/1d7rol/portable_pullup_bars/,"I've been doing barbell work for several years and I love it. I'll be starting a new job soon that requires quite a bit of traveling (>50%). As such, my gym access will be spotty. That's how I found you guys! I figure that I can keep improving via bodyweight exercises. Given the traveling, I'm in the market for a portable pullupbar and parallelettes; something light that would collapse into a carry-on bag while leaving space for other trinkets. Any ideas or experiences with this? I'll add a set of rings to this as well.",,False,,t5_2tf0a,False,,,True,t3_1d7rol,http://www.reddit.com/r/bodyweightfitness/comments/1d7rol/portable_pullup_bars/,
1366634153.0,34,self.bodyweightfitness,1cuyjd,Moronic Monday,35,1,124,http://www.reddit.com/r/bodyweightfitness/comments/1cuyjd/moronic_monday/,"Welcome to Moronic Monday, the weekly stupid questions thread. Have a ""dumb"" question and afraid to ask it? This is the thread is for you.

#**Rules:**

* As always, read the [**FAQ**](http://www.reddit.com/r/bodyweightfitness/wiki/faq) before posting

* No rude or condescending comments, any comments of this nature will be removed.

* If your question was not answered in last week's post (*sorry*), feel free to ask it again.
",,False,,t5_2tf0a,False,,,True,t3_1cuyjd,http://www.reddit.com/r/bodyweightfitness/comments/1cuyjd/moronic_monday/,
1365114438.0,35,self.bodyweightfitness,1boy77,"How does r/bodyweightfitness feel about the ""perfect pushup"" ?",38,3,28,http://www.reddit.com/r/bodyweightfitness/comments/1boy77/how_does_rbodyweightfitness_feel_about_the/,"I am starting a routine and I am wondering if buying on will be a good idea? 

It is this thing: http://www.amazon.com/Perfect-Fitness-31001-Pushup-Bar/dp/B008DNAJ5M/ref=sr_1_2?ie=UTF8&qid=1365114192&sr=8-2&keywords=pushup

EDIT: I am actually thinking about purchasing one of these  http://www.amazon.com/Weslo-WEBE99712-Weider-Power-Tower/dp/B0098MAYNY/ref=cm_cr_pr_product_top
",,False,,t5_2tf0a,1365219005.0,,,True,t3_1boy77,http://www.reddit.com/r/bodyweightfitness/comments/1boy77/how_does_rbodyweightfitness_feel_about_the/,
1363753177.0,31,self.bodyweightfitness,1an7i5,Muscles specific exercises for the Human Flag?,40,9,15,http://www.reddit.com/r/bodyweightfitness/comments/1an7i5/muscles_specific_exercises_for_the_human_flag/,"besides progressions, obviously, are there any specific exercises i can do to strengthen myself to make this come easier, mainly, to strengthen the muscles i will be using
",,False,,t5_2tf0a,False,,,True,t3_1an7i5,http://www.reddit.com/r/bodyweightfitness/comments/1an7i5/muscles_specific_exercises_for_the_human_flag/,
1363387207.0,36,self.bodyweightfitness,1adm1a,"Started a little mini-series on going from barbells to bodyweight, might be of interest for some.",46,10,2,http://www.reddit.com/r/bodyweightfitness/comments/1adm1a/started_a_little_miniseries_on_going_from/,"The first part is [here](http://lifefitnesskiss.com/2013/03/13/barbell-bodybuilding-to-bodyweight-gymnastics/). First two parts is rather theoritical, but third part and onwards, will give some good advice, on how to incorporate bodyweight/gymnastics into your program, to form a barbell/bodyweight hybrid.

If you are not interested in such advice, or are certain that you know all you need to know, then there is no need to look - this is only a heads up, feel free to ignore it.",,False,,t5_2tf0a,False,,,True,t3_1adm1a,http://www.reddit.com/r/bodyweightfitness/comments/1adm1a/started_a_little_miniseries_on_going_from/,
1362009296.0,38,self.bodyweightfitness,19d0j4,"Bodyweight exercises for lower back, particularly lower back",43,5,21,http://www.reddit.com/r/bodyweightfitness/comments/19d0j4/bodyweight_exercises_for_lower_back_particularly/,"Hi guys, 

I am an ex-gymnast (female, 19) who switched to rowing since going to university. I have always had a very strong core/abdominals and have recently gained a lot of strength in my shoulders and upper back (although particularly more on the one side) and am starting to have pain in one side of my back due to the uneven nature of sweep rowing when sitting at my desk. 

I understand that this is because certain muscles in my back/core/shoulders are stronger than others. What exercises can I incorperate in my current active recovery routine to address the balance, and strength the muscles in my lower back and the muscles just underneath my shoulder blades? I can still do a gymnasts bridge and am still reletively flexible. 

Thanks x",,False,,t5_2tf0a,False,,,True,t3_19d0j4,http://www.reddit.com/r/bodyweightfitness/comments/19d0j4/bodyweight_exercises_for_lower_back_particularly/,
1361495433.0,33,self.bodyweightfitness,18zpl2,Exercises to help with Loss of Lumbar Lordosis,39,6,14,http://www.reddit.com/r/bodyweightfitness/comments/18zpl2/exercises_to_help_with_loss_of_lumbar_lordosis/,"Have had lower back pain for a few weeks, after a specific workout and stretching (I have extremely tight hamstrings, hip flexors). Sitting aggravates the pain, while stretching helps.

After reviewing my x-rays, the doctor says I have a loss of lumbar lordosis, and likely muscle spasm causing the pain. I am going for massage therapy tomorrow, but physio is unavailable. 

So I would appreciate a little bit of help: how can I slowly stretch out my lower body and deal with my loss of lordosis, while making sure that whatever is causing the pain isn't aggravated? If it's just a muscle spasm, is a regular push-pull routine okay, or should I focus only on stretching and rehab work? My main idea is to improve my shitty posture, and I've been doing that 12-minute foundation video for the last few days.

 I'm considering building a rehab routine for my off-days, and continuing to do my workout on my regular days. The pain is manageable without medication, but I am quite sore by the end of the day.

And yes, I know you all are not a doctor, but I'd really appreciate your advice nonetheless - maybe someone else has dealt with similar?

Thanks guys.

edit: [The video mentioned.] (http://www.youtube.com/watch?v=4BOTvaRaDjI)

edit2: And a little more info for the uninformed: loss of lumbar lordosis is when your lumbar spine is straighter than normal, when it has lost that little curve (lordosis).",,False,,t5_2tf0a,1361498115.0,,,True,t3_18zpl2,http://www.reddit.com/r/bodyweightfitness/comments/18zpl2/exercises_to_help_with_loss_of_lumbar_lordosis/,
1360262393.0,33,self.bodyweightfitness,182u0i,Weird kind of pain from handstands,39,6,15,http://www.reddit.com/r/bodyweightfitness/comments/182u0i/weird_kind_of_pain_from_handstands/,"I'm following this Routine: http://i.imgur.com/vGeE5.png

Yesterday when I was working out, trying to do a handstand, within 90 seconds of starting I got this really weird stabby pain in the left side of my forehead. You know that pain you get when when if you do dips or something with a bad grip and your hand starts going numb and there's this painful feeling in your nerves. It was kind of like that, but in my forehead.

So what's up with that? I've never experienced this before. I even tried to do a handstand again, after like a 2 min break, but the pain quickly came back and it just got stronger and stronger the longer I held the handstand.

EDIT: A day later, I still occasionally feel it.",,False,,t5_2tf0a,1360262689.0,,,True,t3_182u0i,http://www.reddit.com/r/bodyweightfitness/comments/182u0i/weird_kind_of_pain_from_handstands/,
1358954448.0,33,self.bodyweightfitness,174iaq,Good books for a beginner?,41,8,19,http://www.reddit.com/r/bodyweightfitness/comments/174iaq/good_books_for_a_beginner/,"I'm a girl looking to gain some strength and muscle, and I'm looking for a good book to help me get there. Any suggestions?",,False,,t5_2tf0a,False,,,True,t3_174iaq,http://www.reddit.com/r/bodyweightfitness/comments/174iaq/good_books_for_a_beginner/,
1358014310.0,36,self.bodyweightfitness,16g1tl,Scapular movement in the push,42,6,3,http://www.reddit.com/r/bodyweightfitness/comments/16g1tl/scapular_movement_in_the_push/,"Oops, the title should be **scapular movement in the pushup**

Hey guys, 

Eric Cressey went over this pretty well. I know some people were asking me a bit back about what the scapular movement should be in the pushup and it is explained and demonstrated well here.

http://www.ericcressey.com/strength-training-programs-scapular-movement-push-up

Scapular movement among different exercises isn't always the same. For example, with bench press you generally want them retracted and depressed. With some movements the scapulas should be moving during the entire exercise.

So hopefully this will help some of you understand what should be happening with the scapulas during pushup type movements. 

**This applies to rings pushups, pseudo planche pushups, planche pushups, and any other pushup variations as well.**",,False,,t5_2tf0a,False,,,True,t3_16g1tl,http://www.reddit.com/r/bodyweightfitness/comments/16g1tl/scapular_movement_in_the_push/,
1357488499.0,33,self.bodyweightfitness,162bjh,Has anybody combined greasing the groove with the convict conditioning program?,43,10,8,http://www.reddit.com/r/bodyweightfitness/comments/162bjh/has_anybody_combined_greasing_the_groove_with_the/,"If so, how have you done it? Have you done half your maximum reps once a day for all 6 exercises each day in between full workout days? Something else?

Thanks,",,False,,t5_2tf0a,False,,,True,t3_162bjh,http://www.reddit.com/r/bodyweightfitness/comments/162bjh/has_anybody_combined_greasing_the_groove_with_the/,
1354132105.0,34,gymnasticswod.com,13y71a,Interesting video on head position in handstands,42,8,4,http://www.reddit.com/r/bodyweightfitness/comments/13y71a/interesting_video_on_head_position_in_handstands/,,,False,,t5_2tf0a,False,,,False,t3_13y71a,http://gymnasticswod.com/content/head-position-handstands,
1353175290.0,35,self.bodyweightfitness,13cxqx,Lots and lots of pullups and push-ups,45,10,39,http://www.reddit.com/r/bodyweightfitness/comments/13cxqx/lots_and_lots_of_pullups_and_pushups/,"Hello all,
First off, I love push-ups and I love pull-ups. So much so that I would do them every day if I could. Anyways, I'm currently on day 11 of the [PLP challenge](http://www.t-nation.com/free_online_article/most_recent/plp_the_60day_challenge) as a supplementary program until my wrestling season is over. After that, I want to start getting into some high frequency training like doing 50 pull-ups and 100 push-ups 6 days a week to help prepare me for the military.

My question is: do you think that this high frequency training style would be beneficial to boosting not only my pull-up and push-up numbers, but my overall work capacity per week? ",,False,,t5_2tf0a,False,,,True,t3_13cxqx,http://www.reddit.com/r/bodyweightfitness/comments/13cxqx/lots_and_lots_of_pullups_and_pushups/,
1352311259.0,32,self.bodyweightfitness,12t3er,How to avoid elbow tendinitis?,39,7,15,http://www.reddit.com/r/bodyweightfitness/comments/12t3er/how_to_avoid_elbow_tendinitis/,"I've joined the military and will be heading out to basic training pretty soon, so I'm going to increase my daily push up count by quite a bit. However, I have heard that doing a ton of push ups daily can really wreck your elbows. Any tips on keeping them healthy? I do the Molding Mobility program daily already and am doing grip work with a rice bucket as I've heard that helps to keep tendinitis at bay. Any other advice is greatly appreciated. ",,False,,t5_2tf0a,False,,,True,t3_12t3er,http://www.reddit.com/r/bodyweightfitness/comments/12t3er/how_to_avoid_elbow_tendinitis/,
1350128992.0,31,self.bodyweightfitness,11et9k,Substitute for pullups?,43,12,34,http://www.reddit.com/r/bodyweightfitness/comments/11et9k/substitute_for_pullups/,"I just started on Convict Conditioning and I'm at step 3 for the pullups, but I don't have access to a place where I can do pullups. Is there any exercise I can do in place of them until I buy a pullup bar?",,False,,t5_2tf0a,False,,,True,t3_11et9k,http://www.reddit.com/r/bodyweightfitness/comments/11et9k/substitute_for_pullups/,
1347820649.0,30,self.bodyweightfitness,zzc4f,Good Forearm exercise?,44,14,63,http://www.reddit.com/r/bodyweightfitness/comments/zzc4f/good_forearm_exercise/,My forearms are very week compared to my upper arm and I'm wondering what kinds of exercises are good for them.,,False,,t5_2tf0a,False,,,True,t3_zzc4f,http://www.reddit.com/r/bodyweightfitness/comments/zzc4f/good_forearm_exercise/,
1344764942.0,33,youtube.com,y37aa,Thought you guys might enjoy this video I made a while ago.,37,4,14,http://www.reddit.com/r/bodyweightfitness/comments/y37aa/thought_you_guys_might_enjoy_this_video_i_made_a/,,,False,,t5_2tf0a,False,,,False,t3_y37aa,http://www.youtube.com/watch?v=1egn6D4T82E,
1342803062.0,33,self.bodyweightfitness,wvq4z,The Bar-Barian Requirements,37,4,40,http://www.reddit.com/r/bodyweightfitness/comments/wvq4z/the_barbarian_requirements/,"Since around September of last year, I've made it my goal to complete the [Bar-Barian Requirements](http://www.bar-barians.com/Membership.html). The requirements consist of 5 muscle ups, 45 dips, 25 pull ups, 55 push ups, & 5 muscle ups. The requirements is to complete that monster in 6 minutes or less in unbroken sets. You can arrange the order of them, but the 5 muscle ups must be at the beginning & end of the routine. On my most recent attempt, my numbers were as follows: 5, 45, 21, 55, 0. 

Is anyone else training for these requirements as well? What is your current progress & what routines have you been doing to help you get to where you're at?",,False,,t5_2tf0a,False,,,True,t3_wvq4z,http://www.reddit.com/r/bodyweightfitness/comments/wvq4z/the_barbarian_requirements/,
1331325054.0,31,self.bodyweightfitness,qpcgm,[Flexibility Friday] The Thoracic Spine,40,9,24,http://www.reddit.com/r/bodyweightfitness/comments/qpcgm/flexibility_friday_the_thoracic_spine/,"Welcome to Flexibility Friday. The point of this thread is to discuss flexibility - techniques, tools, struggles, and hardships.

The current topic du jour: the [thoracic spine](http://www.spinalstenosis.org/images/thoracic-spine.gif) or t-spine. It makes up most of your back, approximately from the bottom of your neck down to your belly button. Most people don't know if t-spine mobility is a problem for them, until them attempt things like back bridges, overhead squats, or handstands. T-spine extension is what allows you to ""sit tall"" in the bottom of a squat, and what allows a [rounded back bridge](http://www.costaricayoga.org/wp-content/uploads/2011/01/yoga-thebridge.jpg) instead of one with excessive [lumbar bending](http://2.bp.blogspot.com/-TT5JHVos4wk/TdfNqkSqBBI/AAAAAAAAAEA/LPua4hlzlfY/s1600/wheel.jpg).

So give us your t-spine mobility and flexibility tips.

(This is, of course, open to all questions regarding flexibility. Feel free to ask)
",,False,,t5_2tf0a,False,,,True,t3_qpcgm,http://www.reddit.com/r/bodyweightfitness/comments/qpcgm/flexibility_friday_the_thoracic_spine/,
1376486530.0,33,self.bodyweightfitness,1kch13,"I'm new to this, and have a quick question.",41,8,20,http://www.reddit.com/r/bodyweightfitness/comments/1kch13/im_new_to_this_and_have_a_quick_question/,"I want to start getting back I to shape after having a hernia repair surgery, but in scared of it reopening. What are some abdominal workouts I can do that have the lowest risk of this happening?",,False,,t5_2tf0a,False,,,True,t3_1kch13,http://www.reddit.com/r/bodyweightfitness/comments/1kch13/im_new_to_this_and_have_a_quick_question/,
1375287589.0,34,self.bodyweightfitness,1jfgbk,"Want to start program at age 50, but can't do some of the key exercises",42,8,19,http://www.reddit.com/r/bodyweightfitness/comments/1jfgbk/want_to_start_program_at_age_50_but_cant_do_some/,"Been reading the FAQ and viewing recommended videos, poses, etc and am ready (I think!) to start the easy beginner program.   Within the past two years I have lost approximately 50 lbs by counting calories and zero to minimal exercise.  And if turning 50 wasn't bad enough, I've recently noticed a lot more jiggle. 

* Female/Age 50
* Weight:  175 lbs
* Height:  5' 10""
* Goal Weight:  165
* Vegan (getting enough protein may be an issue)
* Overall healthy diet (nothing processed)

I have osteoarthritis in both knees and cannot do full squats; only partial from standing to sitting in a chair, which isn't much.  I can't go the full way down or get back up without major support (and a lot of pain).  I do ""mini-squats"" while at work basically standing/to chair motion.  Many yoga poses are hard, especially anything that requires me to put weight/kneel on my knees.  I have noticed some improvement through walking as I walk briskly about 4 kms/day.  I know pool workouts are recommended but I'm just not a pool person.  

Opthamologist advises against head/hand stands.  I have had retinal detachment surgeries and anything upside down is a big fat NO.   I will work on the L-Sits but is there other support practice I could do?

I haven't actually done any of the beginner program yet and am wondering if the exercises offer enough resistance?  I'm worried about sarcopenia (muscle loss associated with aging) and would also appreciate thoughts on resistance bands.  ",,False,,t5_2tf0a,False,,,True,t3_1jfgbk,http://www.reddit.com/r/bodyweightfitness/comments/1jfgbk/want_to_start_program_at_age_50_but_cant_do_some/,
1375171567.0,31,self.bodyweightfitness,1jc4yu,Deconstructing the One Arm Handstand,39,8,0,http://www.reddit.com/r/bodyweightfitness/comments/1jc4yu/deconstructing_the_one_arm_handstand/,"Hadn't seen this posted here, but it's a good read. Enjoy!

http://www.eatmoveimprove.com/2013/07/case-study-achieving-the-one-arm-handstand-hold/",,False,,t5_2tf0a,False,,,True,t3_1jc4yu,http://www.reddit.com/r/bodyweightfitness/comments/1jc4yu/deconstructing_the_one_arm_handstand/,
1371482186.0,33,self.bodyweightfitness,1gipbm,What can I do to correct my posture in terms of strength training?,38,5,18,http://www.reddit.com/r/bodyweightfitness/comments/1gipbm/what_can_i_do_to_correct_my_posture_in_terms_of/,"My approach to fixing my forward head, forward shoulder and anterior pelvic tilt was too much focused on stretching as someone told me in another thread. Which is probably why I've made nearly no progress in that regard.

I know what muscles need work, but it seems that especially the ones that need fixing if I want to get rid of anterior pelvic tilt are the ones that are hard to train without weights. Upper body I'm getting in better shape because working shoulders and focusing on the back is so much easier. But legs..

If I'm not mistaken the ones that need work in the lower body are the hamstrings, the glutes and the abs.

For abs I do planks and knee raises, which I guess is fine.

But I'm not sure what to do with the rest. I did goblet squats for a while but my 70 lbs kettlebell was maxed out rather quickly. I have a hard time doing lunges or bulgarian squats without falling over. So I tried to do a pistol progression. But I've been stuck for months.

I tried the rolling pistols approach but after a few sets I'm mostly out of breath not having felt any muscle used while tumbling around like an idiot. Usually the quads cramp up because keeping the other leg straight is nearly impossible for me.

More direct approaches like glute bridges didn't help either because they became too easy far too fast.
Now I'm not sure what I could do instead. I know I have to work on pistols a little more because I need to train my legs anyway. But I have become quite conscious of my bad posture because It makes me look much fatter and untrained than I actually am and slumping shoulders and head give off a certain defeatist vibe.",,False,,t5_2tf0a,False,,,True,t3_1gipbm,http://www.reddit.com/r/bodyweightfitness/comments/1gipbm/what_can_i_do_to_correct_my_posture_in_terms_of/,
1371154279.0,32,self.bodyweightfitness,1gah3h,A video showing my unique ring setup - Figured it was worth sharing.,40,8,9,http://www.reddit.com/r/bodyweightfitness/comments/1gah3h/a_video_showing_my_unique_ring_setup_figured_it/,"Personally, rings are my preferred method of training. I have some at my local gym, but I wanted my own inside of my house for convenience, so I came up with this idea. Enjoy.

https://www.youtube.com/watch?v=IvvKHy-J0ck",,False,,t5_2tf0a,False,,,True,t3_1gah3h,http://www.reddit.com/r/bodyweightfitness/comments/1gah3h/a_video_showing_my_unique_ring_setup_figured_it/,
1367438346.0,32,self.bodyweightfitness,1di3d2,False grip problems,46,14,21,http://www.reddit.com/r/bodyweightfitness/comments/1di3d2/false_grip_problems/,"I'm having a difficult time developing my false grip. I've tried false grip pullups and hangs on the rings and bar, none of which seemed very doable, and more recently settled on false grip ring rows, which seem like the most scaled down version possible, but I'm running into similar issues with each. Whenever I try it I think I must be misunderstanding the grip somehow because it feels so wrong, but I don't think I am. My problems are:  

* I'm not able to fully extend my arms at the bottom while maintaining the false grip. As I extend, I start to feel a strong pulling sensation on the inside of my elbows, and it feels like either my wrists or my elbows need to give up their position. I'm also not 100% sure about what the wrist position should actually look like at the very bottom of these movements. The rings are technically supposed to turn out at the bottom, right? And is the wrist meant to stay at 90 degrees of flexion the whole time? Or does the wrist angle open up slightly towards the bottom?  

* I get pain/pressure on the top surface of my wrist during the movement, moreso on my left wrist. When I flex that wrist maximally and then return it to netural, it consistently produces a noticeable (but not painful) pop. My right wrist doesn't do that.    

* It hurts on the inside of my wrist where it rests on the ring. This is unsurprising and I assume I just need to grow calluses and HTFU, but any tips are appreciated.  

Last night I tried to work false grip ring rows and ended up doing 7, 5, and 5. I think they were decent other than the fact that I couldn't get my arms all the way straight, but I was frustrated by how painful and difficult they were. Earlier in the workout I had done chinups with +40 lbs. for 5, 5, and 8 reps at 175 bodyweight.  

Is there some other mobility or strength work I should be doing before, or to supplement, the false grip rows?  


----------------------------------------------------------------------------------

**UPDATE**: I went to the gym and got photos of the way I was doing it before, with the rings on the wrist below my hand, and the new way, with the rings on the bottom part of my palm, based on the video linked by /u/CaptSimian. The latter felt much better, and with it I was able to do 3 sets of 10 ring rows with a minimum of discomfort.  

[Old way 1](http://i.imgur.com/jFSNvBz.jpg), [old way 2](http://i.imgur.com/tZwWCxN.jpg), [old way 3](http://i.imgur.com/t8mR6F1.jpg). Note the lack of extension and the look of agony on my face.  

Contrast that with: [new way 1](http://i.imgur.com/AVrxsWQ.jpg), [new way 2](http://i.imgur.com/KZVW7Vy.jpg), [new way 3](http://i.imgur.com/WDdmItB.jpg). Note the placid facial expression and full elbow extension. I'm not sure yet how this will feel when applied to other movements, though.  

So does this look right? Is my grip ""false enough?""  

------------------------------------------------------------------------------------

**UPDATE 2**: [Well, I think I got it sorted out!](http://www.youtube.com/watch?v=Ewrq7ErMzKE) Thanks, /u/eshlow! What a relief!",,False,,t5_2tf0a,1367545509.0,,,True,t3_1di3d2,http://www.reddit.com/r/bodyweightfitness/comments/1di3d2/false_grip_problems/,
1366809889.0,30,self.bodyweightfitness,1d0a4u,Plyo/clap push ups,36,6,11,http://www.reddit.com/r/bodyweightfitness/comments/1d0a4u/plyoclap_push_ups/,Would doing plyo/clap push ups be worthwhile or should one just move on to a higher difficulty push up?,,False,,t5_2tf0a,False,,,True,t3_1d0a4u,http://www.reddit.com/r/bodyweightfitness/comments/1d0a4u/plyoclap_push_ups/,
1363391050.0,37,self.bodyweightfitness,1adqax,Best hamstring stretches?,40,3,22,http://www.reddit.com/r/bodyweightfitness/comments/1adqax/best_hamstring_stretches/,Looking for some stretches I can do that are easy to maintain over a 3-4 minute period. Hopefully seated. ,,False,,t5_2tf0a,False,,,True,t3_1adqax,http://www.reddit.com/r/bodyweightfitness/comments/1adqax/best_hamstring_stretches/,
1360731538.0,32,self.bodyweightfitness,18feta,How can I strengthen my arms for L-sits?,37,5,20,http://www.reddit.com/r/bodyweightfitness/comments/18feta/how_can_i_strengthen_my_arms_for_lsits/,I am currently working towards my L sits but I cannot even hold the first progression (tuck) for more than 1 second max. My triceps are just simply too weak to hold my weight. How can I build up the strength I need to work up to l sits?,,False,,t5_2tf0a,False,,,True,t3_18feta,http://www.reddit.com/r/bodyweightfitness/comments/18feta/how_can_i_strengthen_my_arms_for_lsits/,
1360493454.0,35,self.bodyweightfitness,188qsv,Very Good Muscle-Up Tutorial w/ Progressions,44,9,2,http://www.reddit.com/r/bodyweightfitness/comments/188qsv/very_good_muscleup_tutorial_w_progressions/,"The guy breaks it down very clearly.

http://www.youtube.com/watch?v=oXIpGaRRrRs&feature=youtu.be",,False,,t5_2tf0a,False,,,True,t3_188qsv,http://www.reddit.com/r/bodyweightfitness/comments/188qsv/very_good_muscleup_tutorial_w_progressions/,
1360149536.0,36,self.bodyweightfitness,17zsjv,Workout program to reach full bridge.,40,4,16,http://www.reddit.com/r/bodyweightfitness/comments/17zsjv/workout_program_to_reach_full_bridge/,"I have read quite a bit and can see that doing full bridges everyday will really help my bad posture and give me a stronger back. I can sort of do it but i am too weak to do it in good form and cannot hold it for more than 10s.

Can someone give me a program to follow with variations of the bridge to help me reach the goal?

Thank you :)",,False,,t5_2tf0a,False,,,True,t3_17zsjv,http://www.reddit.com/r/bodyweightfitness/comments/17zsjv/workout_program_to_reach_full_bridge/,
1358646143.0,35,self.bodyweightfitness,16wnnj,"Every GB WOD, archived.",41,6,6,http://www.reddit.com/r/bodyweightfitness/comments/16wnnj/every_gb_wod_archived/,"Hey guys,

I've always wanted an offline reference for the GBWODs so I went ahead and wrote a webcrawler this afternoon to grab every WOD posted by Coach Sommer. I'm sharing here because I'm assuming that if I've wanted this, then there are probably a few other people out there on the net who would like the same.

Archive includes 852 WODs current as of today (20/01/2013). WODs span back to December 2008, good for if people want to see the old workouts, or see how they've changed, or be able to work through them at their own pace (using the forum to navigate back to old posts is a nightmare). Good for taking these files to places without internet access on holiday blah blah blah.

Link to zipped files in comment below (I think my previous post was getting picked up my spam by posting the direct link in here)",,False,,t5_2tf0a,False,,,True,t3_16wnnj,http://www.reddit.com/r/bodyweightfitness/comments/16wnnj/every_gb_wod_archived/,
1357837452.0,36,self.bodyweightfitness,16blf4,The Fit Cycle: Get it in where you can fit it in,49,13,6,http://www.reddit.com/r/bodyweightfitness/comments/16blf4/the_fit_cycle_get_it_in_where_you_can_fit_it_in/,A [fun video project](http://www.thefitcycle.com/) I came across that focuses on getting workouts in during your daily routine (these are in NYC).,,False,,t5_2tf0a,False,,,True,t3_16blf4,http://www.reddit.com/r/bodyweightfitness/comments/16blf4/the_fit_cycle_get_it_in_where_you_can_fit_it_in/,
1356059499.0,31,youtube.com,157fau,In the least expected places...,39,8,8,http://www.reddit.com/r/bodyweightfitness/comments/157fau/in_the_least_expected_places/,,,False,,t5_2tf0a,False,,,False,t3_157fau,http://www.youtube.com/watch?v=ICMBYCS7sLs,
1353702525.0,33,self.bodyweightfitness,13ojrv,Your height and weight?,40,7,69,http://www.reddit.com/r/bodyweightfitness/comments/13ojrv/your_height_and_weight/,"I used to just work out aimlessly, doing tons of push-ups and pull-ups and running, without any progressions in mind. It made me lean and healthy and look good, but I wasn't particularly strong. Since starting a structured, progressive routine (3x a week full body) however, my strength/bodyweight ratio has gone WAY up even though I've gained about 15 pounds, and I look just as good.

It got me thinking that since I want to progress to advanced moves like the planche and OAP eventually, I don't really wanna gain any more weight. I'm 6'2"" and 192 lbs and starting to think I need to cap the weight gain here.

So I'm just curious about the height and weight stats of everyone in r/bodyweightitness. I would love to even make a chart if we get enough people, for science of course.

***** Thanks to General_MacArthur for creating a height/weight survey. Please go fill it out for science! http://www.surveymonkey.com/s/DMQWLP5",,False,,t5_2tf0a,1353720616.0,,,True,t3_13ojrv,http://www.reddit.com/r/bodyweightfitness/comments/13ojrv/your_height_and_weight/,
1343782914.0,33,self.bodyweightfitness,xhaya,Is 1 g of protein per pound of bodyweight really needed?,40,7,42,http://www.reddit.com/r/bodyweightfitness/comments/xhaya/is_1_g_of_protein_per_pound_of_bodyweight_really/,"There are some sources that say this idea of needing 1g a pound comes from the source nitrogen balance or something, and most seem to say more than .68 per pound does nothing. What do you guys think? ",,False,,t5_2tf0a,1343783785.0,,,True,t3_xhaya,http://www.reddit.com/r/bodyweightfitness/comments/xhaya/is_1_g_of_protein_per_pound_of_bodyweight_really/,
1342604697.0,35,imgur.com,wr3ie,My free standing pull up bar/ring station.,38,3,21,http://www.reddit.com/r/bodyweightfitness/comments/wr3ie/my_free_standing_pull_up_barring_station/,,,False,,t5_2tf0a,False,,,False,t3_wr3ie,http://imgur.com/a/xxFPO,
1375152780.0,29,self.bodyweightfitness,1jbn7o,Routine critique for yogi with some questions for Moronic Monday,35,6,11,http://www.reddit.com/r/bodyweightfitness/comments/1jbn7o/routine_critique_for_yogi_with_some_questions_for/,"I've been semi-lurking for some months and have learned a lot, so thanks for such a high quality subreddit! Very high standards, very knowledgeable group it seems. 

I've been doing Ashtanga yoga for the past 8 years and am currently working on the 3rd series. (example of the kind of thing I'm working on: http://www.youtube.com/watch?v=oAURP7YNC2g) During the course of a week, I practice 4-6 times a week, doing postures from the the first 3 series (again,  just for illustration see http://www.youtube.com/watch?v=q1LEhr3QWig - start around 2 minutes: he's doing third series, she second series). 

In the course of a practice, there are arm balances, head and handstands, elbow lever, tons of squats, with a tuck planche from seated into the bottom half of a pushup and then a dive bomber pushup, and then a jump through to l-sit between each posture (in yoga, just called a jump back and jump through). Eventually there are one-hand handstands and elbow levers, no momentum hand vaults and flips etc (http://www.absolutelyashtanga.com/yoga_5.html). Obviously there is more a premium on twisting and bending in yoga, but there is a lot of drilling at skill and steady regular progression. Plus, like I've noted, there are some similar moves. The big difference is that we're only holding a pose for usually 5 breaths. So there isn't nearly as much emphasis on sustained strength and only limited progression for some movements.

All this to say, is that I have become more and more interested in some of the skills and strength building I see here, in addition to my yoga practice. To that end, I have started doing 2-3 strength training workouts a week. Sometimes I only get around to 2 of these. TBH, the yoga is the priority, so I want to be able to miss a strength training session here and there without entirely mucking things up. Here is my routine right now:

* Pullups: http://twentypullups.com/week-4/ (I'm on day three, my max is 12 right now)
* L-sit: 3x20
* Pushups: I'm doing the Perfect Pushup progressions (http://apankow.files.wordpress.com/2010/09/pp-poster.jpg)
* Elbow-lever: 1x60 (with some skill training for 1 armed)
* Tuck Planche: 2x30
* Wall sit
* Pistol squats: http://www.alkavadlo.com/2011/08/29/the-twenty-pistol-squat-challenge/ (Intermediate)
* Back lever: 6x10 (alternating one leg tucked in)
* Advanced Tuck Front Lever: 5x12
* Ab wheel roll-outs

Questions (besides a general critique):

* How can I work HSPU into this? (currently I can jump into handstand using both legs and also want to eventually be able to pike into handstand)
* Do you feel like I'm missing something? Or would majorly benfit from removing or adding some type of movement?
* Ideas for other fun skill-based things I can swap in and out and/or work on in spare moments (remembering that I want to do all types of movements in one workout?)

I've got to hit the hay, looking forward to reading any and all responses in the AM!

",,False,,t5_2tf0a,1375192485.0,,,True,t3_1jbn7o,http://www.reddit.com/r/bodyweightfitness/comments/1jbn7o/routine_critique_for_yogi_with_some_questions_for/,
1372597153.0,33,self.bodyweightfitness,1hd2g8,"An easy ""playground"" workout",41,8,4,http://www.reddit.com/r/bodyweightfitness/comments/1hd2g8/an_easy_playground_workout/,"There are a lot of these out there, but this one is pretty simple, workouts that a beginner or intermediate could get started with.

**[Video](http://www.youtube.com/watch?feature=player_embedded&v=rNDGxLyZdBo)**

---

Source:
> http://www.artofmanliness.com/2013/05/24/the-playground-workout-video/",,False,,t5_2tf0a,False,,,True,t3_1hd2g8,http://www.reddit.com/r/bodyweightfitness/comments/1hd2g8/an_easy_playground_workout/,
1371481643.0,32,self.bodyweightfitness,1gioon,"Would upper body strength increase faster with additional volume -- say, 6x5 instead of 3x5, or off-day work?",35,3,9,http://www.reddit.com/r/bodyweightfitness/comments/1gioon/would_upper_body_strength_increase_faster_with/,"Read a journal article, let me pull out some excerpts:

(I have no idea how reputable this journal is)  

http://www.ncbi.nlm.nih.gov/pubmed/17313291

**Dissimilar effects of one- and three-set strength training on strength and muscle mass gains in upper and lower body in untrained subjects.**

Journal of Strength and Conditioning Research, 2007, 21(1), 157–163
 2007 National Strength & Conditioning Association

BENT R. RøNNESTAD, WILHELM EGELAND, NILS H. KVAMME, PER E. REFSNES, FAWZI KADI, AND TRULS RAASTAD

Norwegian College of Sport Sciences, Oslo, Norway; National Sports Center, Oslo, Norway; Department of Health Sciences, University of Örebro, Örebro, Sweden; Centre for Continuing Education, Lillehammer University College, Lillehammer, Norway.

intro:  
> ... report that strength gains with different strength training regimens can vary dramatically from one muscle group to another. Therefore, the response to single- vs. multiple-set strength training could possibly be different in diverse muscle groups.

previous work:  
> ... who observed that leg muscles responded to a greater extent to 3-set strength training when compared with single-set strength training, while there were no differences in upper-body muscle response between the 2 training regimens in untrained men.

results of study:  
note: 3L-1UB is 3 sets legs, 1 set upper body; 1L-3UB is 1 set legs, 3 upper body  
> The increase in 1RM from week 0 to 11 in the lower-body exercises was significantly higher in the 3L-1UB group
than in the 1L-3UB group (... Figure 1 left panel). There were no significant differences between groups in 1RM changes in upper-body exercises (Figure 1 right panel).
figure 1: http://imgur.com/4H15W4j

discussion:  
> Based on the results of the present study, it is difficult to point out the reasons why upper-body muscles are not as responsive to differences in training volume as leg muscles. One possible explanation is that we use leg muscles in daily-life activities to a greater extent than our upper-body muscles. As a consequence, some of the growth potential in the leg muscles might already be reached through daily activities, meaning they are better trained than the upper-body muscles in subjects not committed to regular strength training. Furthermore, trained muscles seem to benefit more from a larger training volume than relatively untrained muscles. However, if the upper-body muscles are less trained than leg muscles, a greater increase in relative strength should be expected in upper-body muscles than in the leg muscles. This was, however, not the case since relative strength increased more in the leg muscles than in the upper-body muscles. Based on this finding the opposite conclusion may be drawn; **the upper-body muscles need a higher training volume (>3 sets) than leg muscles to benefit from multiple-set strength training protocols** [emphasis added]. ... found that 6 sets in biceps curl were superior to 1 set during 12 weeks of training in untrained subjects.

Details on procedure:  

- the muscles measured: ""thigh muscles and trapezius muscle""  
- progress measured by: ""The 1RM testing was performed in leg press, leg extension, leg curl, seated chest press, seated rowing, latissimus pull-down, biceps curl, and shoulder press""  
- training was ""3 times per week on nonconsecutive days.""

-----

Has anyone heard about upper body requiring more volume, or have resources (journal article, book, advice from gym bro) that suggest this is a good idea? Or alternatively that it's a bad idea? Off the top of my head, evidence that more volume is good would be grease-the-groove for pullups.

I'm thinking about testing out some additional upper body volume for a few weeks, but haven't committed to it yet. I'm making solid gains with the program I'm on, so there's not really a *reason* to change, but I'm wondering if I could make better progress with more work ... I'm also not sure if I should go from 3x5 to 6x5, or just add some light work on rest days, any suggestions?",,False,,t5_2tf0a,1371482297.0,,,True,t3_1gioon,http://www.reddit.com/r/bodyweightfitness/comments/1gioon/would_upper_body_strength_increase_faster_with/,
1371407904.0,29,self.bodyweightfitness,1ggta0,Are sit ups and crunches bad for your back and spine?,33,4,28,http://www.reddit.com/r/bodyweightfitness/comments/1ggta0/are_sit_ups_and_crunches_bad_for_your_back_and/,,,False,,t5_2tf0a,False,,,True,t3_1ggta0,http://www.reddit.com/r/bodyweightfitness/comments/1ggta0/are_sit_ups_and_crunches_bad_for_your_back_and/,
1371358245.0,34,self.bodyweightfitness,1gftra,Are my arms too short for L-sit?,49,15,21,http://www.reddit.com/r/bodyweightfitness/comments/1gftra/are_my_arms_too_short_for_lsit/,"I'm having trouble doing the L-sit. When I put my hands down on either side of my hip and push down as far as I can, my butt only goes up a few millimetres. Most of it gets off the ground, but it still is touching. I can go up a little higher if I move my butt a little bit behind my arms, but I feel like my arms are too short to do a proper L-sit without leaning forward. Does anyone else have this problem?",,False,,t5_2tf0a,False,,,True,t3_1gftra,http://www.reddit.com/r/bodyweightfitness/comments/1gftra/are_my_arms_too_short_for_lsit/,
1369070930.0,32,self.bodyweightfitness,1epe77,A Review of Becoming A Supple Leopard,39,7,19,http://www.reddit.com/r/bodyweightfitness/comments/1epe77/a_review_of_becoming_a_supple_leopard/,"Well, I'm not going to post the entire writeup, but here you go:
http://www.reddit.com/r/flexibility/comments/1epdth/a_review_of_becoming_a_supple_leopard/",,False,,t5_2tf0a,False,,,True,t3_1epe77,http://www.reddit.com/r/bodyweightfitness/comments/1epe77/a_review_of_becoming_a_supple_leopard/,
1369054244.0,31,self.bodyweightfitness,1eovi0,Moronic Monday,49,18,247,http://www.reddit.com/r/bodyweightfitness/comments/1eovi0/moronic_monday/,"Welcome to Moronic Monday, the weekly stupid questions thread. Have a dumb question and afraid to ask it? This is the thread is for you.

#**Rules:**

* As always, **read the [**FAQ**](http://www.reddit.com/r/bodyweightfitness/wiki/faq) before posting.**

* No rude or condescending comments, any comments of this nature will be removed.

* If your question was not answered in last week's post, feel free to ask it again.
",,False,,t5_2tf0a,False,,,True,t3_1eovi0,http://www.reddit.com/r/bodyweightfitness/comments/1eovi0/moronic_monday/,
1368812534.0,29,self.bodyweightfitness,1ej2on,Exercises or routines specifically to increase wrist/ankle strength and mobility?,35,6,16,http://www.reddit.com/r/bodyweightfitness/comments/1ej2on/exercises_or_routines_specifically_to_increase/,"A little background on me: 22 year old female at 5'8"" and 116lbs. I've been weight training in the gym 3x a week and switching between cardio and yoga 2x a week. My goals are to build more muscle and endurance for bodyweight exercises. I recently started the 28 day handstand challenge but I find my wrists are killing me only 30 or so seconds into my handstands. My wrists are pretty weak and thin as well as my ankles (they always have been). I was wondering if anyone had any exercises that help with strength and mobility so I can move forward with adding bodyweight training to my routine? ",,False,,t5_2tf0a,False,,,True,t3_1ej2on,http://www.reddit.com/r/bodyweightfitness/comments/1ej2on/exercises_or_routines_specifically_to_increase/,
1368385288.0,34,self.bodyweightfitness,1e73a5,looking for v-sit exercises or to get a v-sit,42,8,10,http://www.reddit.com/r/bodyweightfitness/comments/1e73a5/looking_for_vsit_exercises_or_to_get_a_vsit/,"I've been doing this for a while, it really helps strengthen your core, triceps, and shoulders. If you can't do a v-sit go up as high as you can, and if you can doing this will help the progression into a manna as well strengthen your triceps for manna stability. 

http://www.youtube.com/watch?v=EeZayQJStok",,False,,t5_2tf0a,False,,,True,t3_1e73a5,http://www.reddit.com/r/bodyweightfitness/comments/1e73a5/looking_for_vsit_exercises_or_to_get_a_vsit/,
1367029231.0,29,self.bodyweightfitness,1d70wz,bad knees; looking for decent leg workout,38,9,13,http://www.reddit.com/r/bodyweightfitness/comments/1d70wz/bad_knees_looking_for_decent_leg_workout/,title pretty much sums it up.  i've had bad knees from intensive hockey at a young age and don't really want to do weighted squats.  i'm pretty skinny and don't want to run too often and risk losing more calories than i need to (inb4 i'm aware of r/gainit).  looked at the faq and thought the one leg squat seemed interesting but might also be shit for my knee.  any exercise suggestions (especially those that will help put some decent weight on me)?,,False,,t5_2tf0a,False,,,True,t3_1d70wz,http://www.reddit.com/r/bodyweightfitness/comments/1d70wz/bad_knees_looking_for_decent_leg_workout/,
1366228159.0,29,self.bodyweightfitness,1cjyov,Weighted Vests,37,8,17,http://www.reddit.com/r/bodyweightfitness/comments/1cjyov/weighted_vests/,"Would you recommend purchasing a weighted vest to occasionally mix in with my routine? I'm looking around on eBay, but I wanted to check with y'all to make sure they are safe and effective. Opinions on specific weights, and general use? 

My specifications:
High School Athlete: basketball/cross country/swimming. 
Height: 5'8""
Weight: 152 lbs.
Body type: Mesomorphic

Routine consists of:
Push-ups 
Sit-ups
Flutter Kicks
Burpees
Pull-ups
Parallel bar dips
Handstand push-ups
Squats (working on pistols)


Thanks for your help! This is my first post.  ",,False,,t5_2tf0a,False,,,True,t3_1cjyov,http://www.reddit.com/r/bodyweightfitness/comments/1cjyov/weighted_vests/,
1364432755.0,33,self.bodyweightfitness,1b5cu3,Muscle asymmetry,36,3,5,http://www.reddit.com/r/bodyweightfitness/comments/1b5cu3/muscle_asymmetry/,"As a teenager I broke my arm and had two large titanium plates screwed into my left forearm bones. Now 10 years later there is a slight noticeable difference in the development of my arms and chest.

It doesn't bother me much, but I fear the imbalance may exaggerate as I continue to work out. My normal routine is pull-ups, dips, elevated pushups and pistols.

Are there any exercises or techniques I can use to fix my muscle imbalance?",,False,,t5_2tf0a,False,,,True,t3_1b5cu3,http://www.reddit.com/r/bodyweightfitness/comments/1b5cu3/muscle_asymmetry/,
1364275751.0,34,self.bodyweightfitness,1b0yif,I don't seem to see any progress pics (in terms of physique) Anybody want to share?,36,2,68,http://www.reddit.com/r/bodyweightfitness/comments/1b0yif/i_dont_seem_to_see_any_progress_pics_in_terms_of/,So I want to see what kind of results you guys are getting using only bodyweight exercises. Care to oblige?,,False,,t5_2tf0a,False,,,True,t3_1b0yif,http://www.reddit.com/r/bodyweightfitness/comments/1b0yif/i_dont_seem_to_see_any_progress_pics_in_terms_of/,
1363814232.0,34,self.bodyweightfitness,1aot1r,Pistol squat progression and knee instability/weakness,34,0,9,http://www.reddit.com/r/bodyweightfitness/comments/1aot1r/pistol_squat_progression_and_knee/,"I am currently having trouble progressing with pistol squats on my weak leg. I have been going deeper and deeper into a pistol squat using chair/door as well as eccentrics (rolling into and out of the pistol). 3x8 plus 1 set of eccentrics 3x a week. But with my weak leg I've been hitting a brick wall due to a feeling of weakness/instability around my knee. Increasing my warmup has helped my progress a lot with my strong leg but hasnt really done anything to help my weak leg. 

Would this more likely be due to muscle imbalance or perhaps a slight injury? What auxiliary exercises would be recommended to aid progress?",,False,,t5_2tf0a,False,,,True,t3_1aot1r,http://www.reddit.com/r/bodyweightfitness/comments/1aot1r/pistol_squat_progression_and_knee/,
1363041645.0,33,self.bodyweightfitness,1a3ywu,Bodyweight in Houston,35,2,12,http://www.reddit.com/r/bodyweightfitness/comments/1a3ywu/bodyweight_in_houston/,Do any of you do Bodyweight in Houston?,,False,,t5_2tf0a,False,,,True,t3_1a3ywu,http://www.reddit.com/r/bodyweightfitness/comments/1a3ywu/bodyweight_in_houston/,
1362912401.0,29,self.bodyweightfitness,1a0pb4,most commonly used words over the last month,36,7,2,http://www.reddit.com/r/bodyweightfitness/comments/1a0pb4/most_commonly_used_words_over_the_last_month/,"[here you go](http://i.imgur.com/HhV5t5j.png). I'm as surprised as anyone that 'read' and 'faq' aren't bigger.



made with [reddit-analysis](https://github.com/rhiever/reddit-analysis) from /r/MUWs

raw data [here](http://pastebin.com/dk6vLPW7), wordle [here](http://www.wordle.net/show/wrdl/6466801/bwf)",,False,,t5_2tf0a,False,,,True,t3_1a0pb4,http://www.reddit.com/r/bodyweightfitness/comments/1a0pb4/most_commonly_used_words_over_the_last_month/,
1361529046.0,32,self.bodyweightfitness,190jpq,Looking for some more bodyweight drills/exercises to do to train for endurance and cardio. Any ideas? ,36,4,16,http://www.reddit.com/r/bodyweightfitness/comments/190jpq/looking_for_some_more_bodyweight_drillsexercises/," I'm looking to get back into the kind of condition I was in while training in Krav Maga; never in my life have I been in better shape than after 9 months of training in it. I mostly took it for the fitness benefits, though the self-defense aspect was a nice perk. 
 
I don't have the money to spend on classes anymore, nor the patience to drive out to the closest studio to train in. So, I decided I'm going to try to do this on my own, in my garage. Most of the workout in Krav Maga class was from bodyweight exercises and drills: 

* burpees 
* jumping jacks 
* planks (on elbows) 
* pushups
* bodyweight squats
* lunges
* crunches

you know, the kind of things that are typically for training in a lot of different sports. 

 My plan is to come up with a circuit of drills to do and do them in a HIIT fashion, something like: 15x burpees, 20x squats, 10x pushups, 30x jumping jacks, 5x pullups, and then a minute (or less) rest before repeating. Might change it to time instead of reps, since that's more like HIIT. 

 My question for you fine folks here is: **what other drills can I add to my training to make it more interesting and thorough?** The ones I listed above are the only ones I know of that I can do without a workout partner or additional equipment. My only equipment right now is a doorway pullup bar; however, I do plan on making a dip station later on. Do you think there anything else that I should add as well?

 I'm just looking for endurance and cardiovascular health at the moment. Later on I'd like to add bodyweight strength training (and muscle mass), but that's not my concern at the moment. Right now I just want to feel like less of a slob and get my body moving the way it was at my peak fitness level.",,False,,t5_2tf0a,False,,,True,t3_190jpq,http://www.reddit.com/r/bodyweightfitness/comments/190jpq/looking_for_some_more_bodyweight_drillsexercises/,
1359827146.0,30,self.bodyweightfitness,17remd,Impoasible to do L-sit,42,12,21,http://www.reddit.com/r/bodyweightfitness/comments/17remd/impoasible_to_do_lsit/,"I tried incorporating the L-sit into my routine today. I just cannot do it AT ALL. Like, it's completely impossible. What trick can I use to get started?",,False,,t5_2tf0a,False,,,True,t3_17remd,http://www.reddit.com/r/bodyweightfitness/comments/17remd/impoasible_to_do_lsit/,
1357756909.0,33,self.bodyweightfitness,169fs5,CC Beginner Question regarding Horizontal Pulls,35,2,13,http://www.reddit.com/r/bodyweightfitness/comments/169fs5/cc_beginner_question_regarding_horizontal_pulls/,"For step 2 of Pullups (Horizontal Pulls), it says ""Find a horizontal base you can hold onto which will safely carry your bodyweight. It needs to be at least as high as your hips. "" I can't find anything that works for me, they're all too low. Should I skip to step 3 (Jackknife Pulls) or do you have another suggestion?",,False,,t5_2tf0a,False,,,True,t3_169fs5,http://www.reddit.com/r/bodyweightfitness/comments/169fs5/cc_beginner_question_regarding_horizontal_pulls/,
1357597266.0,35,self.bodyweightfitness,16584r,A PDF on wrists flexibility,40,5,5,http://www.reddit.com/r/bodyweightfitness/comments/16584r/a_pdf_on_wrists_flexibility/,"So: I was reading [phrak](http://www.reddit.com/r/bodyweightfitness/comments/s81q0/flexibility_friday_the_wrists/)'s post about wrist flexibility. A reddit thread isn't the best way to store important info like this, so I decided to make a PDF from its content. You can [find it here](http://db.tt/75U06fYz).

Mods: feel free to add it to the FAQ, if you find it is a good way do access the info.
Phrak: if you don't want your post turned into a PDF, I'll remove it.

Have a nice day.",,False,,t5_2tf0a,False,,,True,t3_16584r,http://www.reddit.com/r/bodyweightfitness/comments/16584r/a_pdf_on_wrists_flexibility/,
1354726761.0,32,self.bodyweightfitness,14bvg4,Chest progression after feet-elevated pushups?,37,5,39,http://www.reddit.com/r/bodyweightfitness/comments/14bvg4/chest_progression_after_feetelevated_pushups/,"Yesterday I hit 3x8 on pushups with my feet elevated about 24"", and my hands slightly wider than shoulder width.  I want the next progression to hit my chest as much as possible, as I am already doing dips for my triceps.

Any thoughts on the best progression?  I do not have any equipment other than a pull-up bar, but I can pick something up if necessary.",,False,,t5_2tf0a,False,,,True,t3_14bvg4,http://www.reddit.com/r/bodyweightfitness/comments/14bvg4/chest_progression_after_feetelevated_pushups/,
1353436815.0,32,self.bodyweightfitness,13irhu,Any runners in here? Need advice...,39,7,12,http://www.reddit.com/r/bodyweightfitness/comments/13irhu/any_runners_in_here_need_advice/,"Hi

I am currently in my 5th week of doing body-weight exercises and have been progressing nicely, my 3 times a week, 3 sets of 8 reps routine consists of diamond push-ups, inclined rows, pull-ups and dips with a 3 mile / 5k run every other day.

I have run 10k's before, but not for the past year, and want to run a 10k race in March, but most training plans consist of 4 days of training, 2 cross training and 1 rest day.

Right now, I am very hooked on my BW routine, but am looking forward to this 10k race.

Any comments from runners and how they juggle or structure their running and BW routine?

EDIT #1 - I have read very good suggestions, thanks to everybody. I am very aware of all the theory regarding the running, periodization, specificity, tapering, etc. but perhaps, I am in search of some answers, more of an introspection: I am at a point where I need to decide where to spend my time, running, cycling and BW.

I would love to combine all three, to be able to run a 10K every once in a while, but mostly run for the fun of it, same as my bike, love riding it, but also, aware that BW makes me feel good.",,False,,t5_2tf0a,1353460196.0,,,True,t3_13irhu,http://www.reddit.com/r/bodyweightfitness/comments/13irhu/any_runners_in_here_need_advice/,
1351590494.0,31,self.bodyweightfitness,12bxal,Progressing from chin-ups to pull-ups,36,5,29,http://www.reddit.com/r/bodyweightfitness/comments/12bxal/progressing_from_chinups_to_pullups/,"Hi,

I'd like to progress from chin-up to pull-ups, but I don't really know where to start. Should I go with negative pull-ups or are there other intermediate exercises that would help ?",,False,,t5_2tf0a,False,,,True,t3_12bxal,http://www.reddit.com/r/bodyweightfitness/comments/12bxal/progressing_from_chinups_to_pullups/,
1349636157.0,34,self.bodyweightfitness,113jcq,How do I stretch the muscle in between my shoulder and my neck? +other mucles,44,10,11,http://www.reddit.com/r/bodyweightfitness/comments/113jcq/how_do_i_stretch_the_muscle_in_between_my/,"I'm pretty sure  its a back muscle, in case theres more there on int hat area. Also my forearm, specifically the inside of my elbow. And all the muscles involved in regular squats.",,False,,t5_2tf0a,False,,,True,t3_113jcq,http://www.reddit.com/r/bodyweightfitness/comments/113jcq/how_do_i_stretch_the_muscle_in_between_my/,
1345325195.0,30,i.imgur.com,yfzym,"I got these at a garage sale and am new to bodyweight fitness, what are some good basic exercises to practice?",35,5,15,http://www.reddit.com/r/bodyweightfitness/comments/yfzym/i_got_these_at_a_garage_sale_and_am_new_to/,,,False,,t5_2tf0a,False,,,False,t3_yfzym,http://i.imgur.com/RKkXj.jpg,
1345105953.0,29,youtu.be,yb861,"Handstand Basics
      - The geometry of handstands",38,9,4,http://www.reddit.com/r/bodyweightfitness/comments/yb861/handstand_basics_the_geometry_of_handstands/,,,False,,t5_2tf0a,False,,,False,t3_yb861,http://youtu.be/1zztfAtiMdI,
1343933371.0,34,schwarzenegger.com,xks2g,What do you think about this exercise?,46,12,24,http://www.reddit.com/r/bodyweightfitness/comments/xks2g/what_do_you_think_about_this_exercise/,,,False,,t5_2tf0a,False,,,False,t3_xks2g,http://www.schwarzenegger.com/fitness/post/your-body-is-all-you-need-the-worlds-oldest-training-method-and-a-1-workout,
1343680866.0,35,self.bodyweightfitness,xerxp,Running and Bodyweight Training,40,5,22,http://www.reddit.com/r/bodyweightfitness/comments/xerxp/running_and_bodyweight_training/,"A few months ago I started running after a long break. I've been doing 30-50 miles per week with most weeks in the low 40s. I've gotten pretty scrawny from all the running and I decided I want to gain a bit of muscle and functional upper body strength. 

Last week I started CC. I plan on following the progressions as stated in the book with the specified rep numbers. I've set up a routine, but I want to know if it would be worth it to run as much as I want and do CC. On days that I do CC I will be doing all 6 main exercises. 

The following is my weekly plan-

Sunday: CC and 3-5 mile run
Monday: 6-10 mile run or 5 miles of interval training
Tuesday: Whichever thing I don't do Monday
Wednesday: CC and 3-5 mile run
Thursday:6-10 mile run
Friday: CC and 3-5 mile run
Saturday:Rest

Here are my questions.

1) Is running going to interfere with my ability to gain strength and size? 
2) Would it be more beneficial to follow CC with the 3x8-10 rep method (like in the FAQ) than the reps specified in the book?
3) Should I be doing CC 4 times a week or will 3 times a week be sufficient?

My ultimate goal is to increase my flexibility and strengthen my upper body. I also want to be able to do handstand pushups. I really appreciate any help and I apologize if I missed information on the sidebar. Thanks! ",,False,,t5_2tf0a,False,,,True,t3_xerxp,http://www.reddit.com/r/bodyweightfitness/comments/xerxp/running_and_bodyweight_training/,
1343605342.0,32,self.bodyweightfitness,xd3d3,How is this for a planche after 8 months of progress?,35,3,17,http://www.reddit.com/r/bodyweightfitness/comments/xd3d3/how_is_this_for_a_planche_after_8_months_of/,"I've been bodyweight exercising for a year now, and ever since I learned about the planche I made it my goal to learn that.

I know it isn't perfect by far, I just want to know if I'm making good progress for 8 months? Before I started doing my bodyweight exercises I was about 200 pounds and I'm only 5'8, I don't know if that necessarily makes it harder to progress since I wasn't exactly the most fit.

I can hold that position for about ~5 seconds.

My next steps for improving it are to straighten myself out so I'm parallel to the floor, rather than that 20ish degree bend, and then after that I want to be able to do it from the floor rather than a bar (or in my case, the edge of my bed), and I'm hoping that I can at least hold myself parallel from my floor for ~3-5 seconds by new years. And after I get all that done I'm gonna work on Straightening my arms fully out. I can do a Planche Push up with my current planche but I can't hold the position.

http://i.imgur.com/9M9h5.png

Also, does it matter for the Planche which way the hands point? I've been training with my hands pointing to my legs. 

Edit: So I appreciate the help I've gotten here, and I'm going to take some advice that I got here. All the help has been much appreciated.",,False,,t5_2tf0a,1343720800.0,,,True,t3_xd3d3,http://www.reddit.com/r/bodyweightfitness/comments/xd3d3/how_is_this_for_a_planche_after_8_months_of/,
1342370419.0,34,self.bodyweightfitness,wlj0g,Pushup form elbows in or out?,36,2,22,http://www.reddit.com/r/bodyweightfitness/comments/wlj0g/pushup_form_elbows_in_or_out/,"I know that elbows in works more triceps, and elbows out works more chest, but I was wondering if either one is better than the other. I have heard that elbows out leads to rotator cuff injuries, but I was wondering if anyone has any ideas. Also which would be better for overall upper body strength?",,False,,t5_2tf0a,False,,,True,t3_wlj0g,http://www.reddit.com/r/bodyweightfitness/comments/wlj0g/pushup_form_elbows_in_or_out/,
1341961467.0,32,self.bodyweightfitness,wcrd8,Exercises for Overcoming Gravity 2nd ed,37,5,38,http://www.reddit.com/r/bodyweightfitness/comments/wcrd8/exercises_for_overcoming_gravity_2nd_ed/,"Hey guys, you've been pretty helpful with everything so I'm gonna pose a couple questions to you all.

**Note**: This is not an annoucement of when OG 2nd ed will come out... the plan for that is for late sometime next year given how much clarifying/editing/revamping needs to be done. But we are getting some more professional illustrations done, so I'm trying to plan this out waaay in advance.

We are starting the process of deciding which, if any, images for new progression we will be inserting into the 2nd edition of OG.

I am likely going to add at least bodyweight squats though I haven't decided on if I want to insert SLS/pistols in yet. I'll have to continue to think about it as I still like barbell squats/deadlifts over SLS/pistol.

We will be likely inserting an explosive pushups progression. Hanging leg raises, and rings flys are under consideration. We will have some illustrations for the one arm handstand progression (which there isn't currently), and what rings turned out actually looks like.

Are there any other exercise progressions you would like to see in the next version of OG?

I can't promise you we WILL add any suggestions, but all advice will be taken under consideration! It's actually pretty tough to decide on different variations and try to integrate them into the existing charts.

Also, let me know if you have any feedback in regard to the current edition as well that you would like me to work on or clarify for the 2nd edition.

Thanks!",,False,,t5_2tf0a,False,,,True,t3_wcrd8,http://www.reddit.com/r/bodyweightfitness/comments/wcrd8/exercises_for_overcoming_gravity_2nd_ed/,
1335195206.0,34,self.bodyweightfitness,so9ut,Integrating barbell and bodyweight training (x-post fitness),35,1,14,http://www.reddit.com/r/bodyweightfitness/comments/so9ut/integrating_barbell_and_bodyweight_training_xpost/,"X-posted in fitness, though I know some of you guys would appreciate combing these so I'm posting it here too.

------------------------------------

So having been helping out here for a bit there's always been some interest in how best to integrate barbells with bodyweight exercises, especially in the context of gymnastics type bodyweight exercises. Most people tend to associate with either just barbells or just bodyweight exercises, and that's not good because you're taking away a lot of the tools in your tool box that can be useful for you to meet your goals.

You don't have to build a foundation before you move to one or the other. And you don't have to be elistist for one or the other. Both are great methods of training, and combined they can be even more awesome.

Thus, this article was born to try to lay a foundation for those who want to puts these types of exercises together to gain strength and/or hypertrophy.

http://www.eatmoveimprove.com/2012/04/integrating-bodyweight-and-barbell-training/

Let me know if you guys have any questions or want any type of routine critiques (make sure you note your goals).

Cheers.",,False,,t5_2tf0a,False,,,True,t3_so9ut,http://www.reddit.com/r/bodyweightfitness/comments/so9ut/integrating_barbell_and_bodyweight_training_xpost/,
1333028611.0,34,youtube.com,rj7ds,"Self Dominance - hand balancing, static positions, floreio art",36,2,15,http://www.reddit.com/r/bodyweightfitness/comments/rj7ds/self_dominance_hand_balancing_static_positions/,,,False,,t5_2tf0a,False,,flair,False,t3_rj7ds,http://www.youtube.com/watch?v=6_eTg6gMTE0,moderator
1330129940.0,32,youtu.be,q4tvx,Pole Fitness Beast: Zoraya Judd,38,6,8,http://www.reddit.com/r/bodyweightfitness/comments/q4tvx/pole_fitness_beast_zoraya_judd/,,,False,,t5_2tf0a,False,,,False,t3_q4tvx,http://youtu.be/lvw99pxpJsE,
1374914507.0,31,self.bodyweightfitness,1j5hyg,Achievement Unlocked: Straddle Planche,38,7,18,http://www.reddit.com/r/bodyweightfitness/comments/1j5hyg/achievement_unlocked_straddle_planche/,"http://videobam.com/hrpJu

I think I have finally achieved a straddle planche hold and a sneaky straddle planche push up but would love to get a form check so I can claim my feat of strength to friends.

I progressed form the tuck planche to this position in about 3-4 months but I still cannot hold a front lever :(",,False,,t5_2tf0a,False,,,True,t3_1j5hyg,http://www.reddit.com/r/bodyweightfitness/comments/1j5hyg/achievement_unlocked_straddle_planche/,
1374645310.0,29,self.bodyweightfitness,1ixumw,"Saving up money for MMA training in the future, what are some good exercises I can do to prepare myself? No access to a gym. [x-post from r/mma]",35,6,32,http://www.reddit.com/r/bodyweightfitness/comments/1ixumw/saving_up_money_for_mma_training_in_the_future/,"Bodyweight exercises for a newbie would be really helpful.
Looking to join a mma gym when I can save enough money to go. What do you recommend that would best prepare me for the intensity of training in martial arts?

Can you help me form a workout routine around this? Or is the basic beginner faq good enough for pretty much anything I want to do?

The equipment i do have is a dip station, a pull up bar, a cruiser bike, a jump rope, and one of those hand squeezy thingies that workout your forearm. 

My goal is to not be completely gassed out in my future classes and be able to hang tough with the other gym mates. 

Thanks for the help!

Edit: I've gotten a lot of good advice here, thanks! 
   
However I have a question, I see a lot of you recommend a mix of both explosion and endurance, what kind of routine would best help that? Doing regular body weight squats won't help with explosion, but it might help with endurance. Would going for jump squats be better? And when i jump rope, should i go as fast as possible, or just pace myself and concentrate on rhythm and breathing?

Things like that.
Thanks for all the great answers!",,False,,t5_2tf0a,1374712373.0,,,True,t3_1ixumw,http://www.reddit.com/r/bodyweightfitness/comments/1ixumw/saving_up_money_for_mma_training_in_the_future/,
1374248782.0,30,self.bodyweightfitness,1imxtj,One arm pushup achieved! (Progress post),41,11,30,http://www.reddit.com/r/bodyweightfitness/comments/1imxtj/one_arm_pushup_achieved_progress_post/,"Finally started working out consistently with an Overcoming Gravity routine (similar to the FAQ), and have gone 4 and a half months straight. 2 push 2 pulls and pistols and bridges along with skill work. In the beginning, it's kind of a pain in the ass to workout without seeing much progress, but stay consistent long enough and you'll really start seeing it! I started out at 16yrs 5'6 + 1/2 137lbs. Dirty bulking after the first 2 months for around another 2 months and slowly going up from there... I'm 155 as of this morning. Ain't even close to fat yet my bmi is near the ""overweight"" parameters!

I began with diamond pushups. Working hard for just the 3x8 and lately  been doing incline straddle one arm pushups for a good few months. As of today I'm still working hard just for 3x8... but I'm only 11 inches off the fucking floor! Attempted a one-arm pushup after researching good form on youtube a little, and the rest is history! 

Wasn't even that hard to push back up. Did a rep on each arm while feeling I could do more, yet I still got a workout to do so I held back. Thought about skipping the 3x8 goal and just doing gtg for a week or two til I could get 3x3 but don't feel like it!

I made more progress in 2 months of a good routine than 6 months of following CC to the exact word. Wish I could go back to then, but I'm glad I learned some discipline at the very least. 

Even with the loose shirts I wear I still look a lot bigger and I get compliments all the time from people I haven't seen in a while saying I look ""big"" or at least in comparison to my skinny self from before. I always assumed all social anxiety would dissipate the moment I was stronger than most ""fit"" kids in my school, and I gotta say it doesn't hurt! Playing defense in basketball is a whole lot easier too! And it's all thanks to this subreddit. Hopefully this can serve as motivation to at least a few people, and then we can be bust out OAPs together! If anyone wants after pics just ask.

**EDIT:** Gonna post them pics in a little while, if not tomorrow.

**EDIT:2** [Side](http://imgur.com/0VopR6v.jpg), [Bis](http://imgur.com/auEs9df.jpg), [Forearm](http://i.imgur.com/T2MJKMP.jpg). All I have is a phone and shitty lighting so appreciate it.",,False,,t5_2tf0a,1374323853.0,,,True,t3_1imxtj,http://www.reddit.com/r/bodyweightfitness/comments/1imxtj/one_arm_pushup_achieved_progress_post/,
1371902519.0,33,self.bodyweightfitness,1guosh,Need help making my bodyweight exercise routine better.,41,8,8,http://www.reddit.com/r/bodyweightfitness/comments/1guosh/need_help_making_my_bodyweight_exercise_routine/,"I'm trying to work with minimal time frame and near complete lack of equipment and setup e.g. no bar for pull-ups, no rings and no places to hang stuff off.  
1. Pyramid structure push-ups up to 10 (with some rests in between).  
2. 150 crunches (5 different types).  
3. 20 leg raises and 20 second hold at the end.  
4. 1m30sec plank  
5. Skip rope 2 min, 20 calf raises on each leg during rest, 1:30 ropes, rest 20 seconds, 1:30 ropes.  
It doesn't take very long (25-30min). Which of those can I drop to replace with something else? The goal of this routine to lose some body fat and maybe gain some upper body strength.",,False,,t5_2tf0a,False,,,True,t3_1guosh,http://www.reddit.com/r/bodyweightfitness/comments/1guosh/need_help_making_my_bodyweight_exercise_routine/,
1369494017.0,30,self.bodyweightfitness,1f14y6,[Help][Rank Amateur] How Does One Prepare For L-Sits?,33,3,5,http://www.reddit.com/r/bodyweightfitness/comments/1f14y6/helprank_amateur_how_does_one_prepare_for_lsits/,"I considered myself as having strong abdominal muscles until I joined this sub-reddit.

What exercises prepare one for executing an L-sit?  Crunches and such must work the upper abdominal muscles and inclined situps (knees higher than head) do not target the lower abominals nor the required hip-flexors or other muscles which must be required.

As per the title, I'm a rank beginner and crave instruction. 

EDIT:  I just read the right-side where the FAQ is located.  Pardon the intrusion into your dialogue.  /slink away",,False,,t5_2tf0a,1369494242.0,,,True,t3_1f14y6,http://www.reddit.com/r/bodyweightfitness/comments/1f14y6/helprank_amateur_how_does_one_prepare_for_lsits/,
1367301585.0,27,self.bodyweightfitness,1de962,"Relationship between leg position and stable spine during pull-ups (discussion on ""Becoming a Supple Leopard"")",34,7,15,http://www.reddit.com/r/bodyweightfitness/comments/1de962/relationship_between_leg_position_and_stable/,"So I've been reading Kelly Starrett's ""Becoming a Supple Leopard"" and one of the main points he emphasises throughout the book (and indeed in his Mobility WOD video series) is to establish and maintain a braced and stable midline during exercise.

To maintain a stable midline during pull-ups, Starrett recommends that you ""straighten out your legs, position your feet together, and point your toes. Squeeze your butt and balance your ribcage over your pelvis"". I've tested this in the gym, and it definitely feels like a superior position compared to how I train at home (using a power tower where I have to bend my legs to stay off the ground). And may also explain why I occasionally get issues with my shoulders after doing workouts which emphasise pull-ups (Starrett discusses how doing a pull-up from an overextended position - e.g. with your legs hooked behind your body - will create a situation where you're applying torque to your shoulders from an unstable position). 

Anyone else experienced issues with doing pull-ups from a low bar? I'm considering if there's a way to perform the exercise with good form using a low bar, or if it's time to bite the bullet and rig up a proper high bar in my backyard.

Edit: Here's an image from ""Becoming a Supple Leopard"" to illustrate the form: http://i.imgur.com/bQGMNfO.jpg
Any concerned parties, just say the word and I'll take it down.",,False,,t5_2tf0a,1367305535.0,,,True,t3_1de962,http://www.reddit.com/r/bodyweightfitness/comments/1de962/relationship_between_leg_position_and_stable/,
1367173777.0,33,self.bodyweightfitness,1da916,Anyone have experience with Grease the Groove for pull ups?,38,5,12,http://www.reddit.com/r/bodyweightfitness/comments/1da916/anyone_have_experience_with_grease_the_groove_for/,How successful was it for you? What was your routine?,,False,,t5_2tf0a,False,,,True,t3_1da916,http://www.reddit.com/r/bodyweightfitness/comments/1da916/anyone_have_experience_with_grease_the_groove_for/,
1365034799.0,31,self.bodyweightfitness,1bmk9q,Negative pull ups,37,6,20,http://www.reddit.com/r/bodyweightfitness/comments/1bmk9q/negative_pull_ups/,Question on negative pull-ups how long do you hold yourself while going down?  Is there like a certain way for the exercise as like a set time for sets or just one long balls out negative?,,False,,t5_2tf0a,False,,,True,t3_1bmk9q,http://www.reddit.com/r/bodyweightfitness/comments/1bmk9q/negative_pull_ups/,
1364502984.0,33,self.bodyweightfitness,1b7646,Arm rotational movement in arm pressing/pulling,37,4,4,http://www.reddit.com/r/bodyweightfitness/comments/1b7646/arm_rotational_movement_in_arm_pressingpulling/,"A lot of people talk about the natural rotational or spiral path your arm wants to travel during a press or row, but I feel like I see polar opposite explanations that I have trouble understanding this aspect of arm movement. 

For example, Kelly Starrett, Pavel, and others (anatomy trains) talk a lot about 'screwing your shoulders in' into external rotation/supination/outward spiral for the strongest position, 'bending the bar' in a bench press, etc (much like working to keep legs in external rotation avoids knee cave and is the most stable position for executing loaded leg movements). However, if you throw a punch, do a cable press or row, do ring pushups, etc, you see a natural inward spiral/internal rotation/pronation. 

I'm having trouble wrapping my mind around these seemingly opposing viewpoints, and perhaps they only conflict due to my lack of understanding. Can anyone explain how this all fits together? ",,False,,t5_2tf0a,False,,,True,t3_1b7646,http://www.reddit.com/r/bodyweightfitness/comments/1b7646/arm_rotational_movement_in_arm_pressingpulling/,
1363073647.0,32,self.bodyweightfitness,1a4xy0,New and Curious,38,6,14,http://www.reddit.com/r/bodyweightfitness/comments/1a4xy0/new_and_curious/,"Hello everyone

I recently ordered a copy of Convict Conditioning (should be here tomorrow) and was wondering what I should expect.

I am 6'2"" 276lbs w/ 33% body fat. Am I crazy for trying BWF? Everything I have read/seen on here seems to show CC is a good starting point. I have no equipment in my house so I will either have to invest in that or figure out alternatives.

My goal is to get stronger...and keep up with my kids (who are 1 and 2.5 at the moment). Anything beyond that is just icing on the cake.

Any advice on motivation would be great too. 

TL;DR - I'm fat and will this work?

 ",,False,,t5_2tf0a,False,,,True,t3_1a4xy0,http://www.reddit.com/r/bodyweightfitness/comments/1a4xy0/new_and_curious/,
1361811167.0,31,self.bodyweightfitness,1976mk,"Can I find my absolute, magical bare minimum, workout-wise, by doing random exercises throughout the day?",35,4,17,http://www.reddit.com/r/bodyweightfitness/comments/1976mk/can_i_find_my_absolute_magical_bare_minimum/,"Hey folks. So here's a post that's originating out of a certain amount of focused frustration that I hope bares fruit. I want to know what the least amount of exercise I have to do to maintain my ideal weight and level of fitness.

I'm a musician and film editor. I travel a lot, and when I don't, I'm working from home. Bodyweight exercises are ideal because I don't always have access to equipment. Plus, there's something so zen about it. The one thing I do really enjoy is skipping, so that's the one tool I want to use.

So here's the thing: I want to get away from routines. Often, when I'm working from home, I find it easier to do a few reps of some exercise or the other roughly every hour - maybe three rounds of squats, pushups, situps, you name it. It charges me up and keeps me going. I get a rush to continue with my work, gets the creative juices flowing. However, I shy away from doing this as I feel it's useless and won't achieve the results that a focused half hour or hour long routine would.

Am I wrong? 

Can I reach and even maintain my ideal weight and fitness level by doing this? It feels easier, more enjoyable, and thus more sustainable. Everything else feels like a chore. I want to find a way of keeping fit that I enjoy and that motivates me.

Sorry if this is a bit of a ramble; it just struck me that I find it much easier to workout like this, as unconventional as it is. It might even actually be more work that doing a focused routine every or every other day, but somehow I think it would work for me.",,False,,t5_2tf0a,False,,,True,t3_1976mk,http://www.reddit.com/r/bodyweightfitness/comments/1976mk/can_i_find_my_absolute_magical_bare_minimum/,
1361454640.0,31,self.bodyweightfitness,18ybme,What to do in tiny apt? (x-posted from homefitness),32,1,6,http://www.reddit.com/r/bodyweightfitness/comments/18ybme/what_to_do_in_tiny_apt_xposted_from_homefitness/,"I am moving in a couple weeks to a very tiny apt in NYC. Any tips for working out?
I likely won't be able to set up a door-frame pull-up bar. I might not even have room to do a pushup (maybe vertical ones).",,False,,t5_2tf0a,False,,,True,t3_18ybme,http://www.reddit.com/r/bodyweightfitness/comments/18ybme/what_to_do_in_tiny_apt_xposted_from_homefitness/,
1359054510.0,31,self.bodyweightfitness,177dwt,Good routine without jumping around? (Apartment noise issues),34,3,10,http://www.reddit.com/r/bodyweightfitness/comments/177dwt/good_routine_without_jumping_around_apartment/,"Hey guys,

In the past, I went to the gym several times a week (3 or 4), but recently took a job with a longer commute, and now don't have time to get to the gym anymore (or, very little).

I was wondering if you could recommend a routine I could do **in my apartment**.  My apartment isn't particularly large, and has some drawbacks which I'll list below:

* I do not have any doorframe that is in a position to support a pullup bar.
* I can't do anything with jumping/banging the ground, as I'll get noise complaints from my downstairs neighbours.
* Anything else I am good to go!

Is there any routines that will work for this situation?  My primary goal is weight loss (well, lower body fat, technically), but gaining strength is always a good thing.

Thanks for any suggestions!",,False,,t5_2tf0a,False,,,True,t3_177dwt,http://www.reddit.com/r/bodyweightfitness/comments/177dwt/good_routine_without_jumping_around_apartment/,
1358812699.0,31,self.bodyweightfitness,170rw3,Love this workout!!! ,43,12,13,http://www.reddit.com/r/bodyweightfitness/comments/170rw3/love_this_workout/,http://www.teenbodybuilding.com/brent2.htm copy this and check it out! I love this workout and have done it multiple times. It's pretty bad A and doesn't require a ton of time until you hit like week 8. It will help challenge your body and get you into great shape. ,,False,,t5_2tf0a,False,,,True,t3_170rw3,http://www.reddit.com/r/bodyweightfitness/comments/170rw3/love_this_workout/,
1358241972.0,30,self.bodyweightfitness,16lzek,Slow burn?,36,6,13,http://www.reddit.com/r/bodyweightfitness/comments/16lzek/slow_burn/,"What's the opinion on slow-burn-like training, with 15-20 sec reps? Do they provide benefit when strength is the main goal, or would regular reps be better?

It seems to me that the slow burn approach makes the same progression harder, so that could be useful in bodyweight training as an alternative means to increase difficulty of an exercise.",,False,,t5_2tf0a,False,,,True,t3_16lzek,http://www.reddit.com/r/bodyweightfitness/comments/16lzek/slow_burn/,
1358101221.0,31,self.bodyweightfitness,16i1d3,Some questions from a skinny guy.,37,6,24,http://www.reddit.com/r/bodyweightfitness/comments/16i1d3/some_questions_from_a_skinny_guy/,"Yo /r/bodyweightfitness.

I am a ~5'8, 53kg 17-year old male and I'm looking to gain muscle and strength... because I'm skinny as shit.

Are bodyweight exercises such as those found in the FAQ (http://i.imgur.com/vGeE5.png) useful for gaining muscle mass and weight in general? Or should I just suck it up and hit the weights in the gym?

Thanks in advance guys :)

Edit: just realized this is actually only one question",,False,,t5_2tf0a,False,,,True,t3_16i1d3,http://www.reddit.com/r/bodyweightfitness/comments/16i1d3/some_questions_from_a_skinny_guy/,
1357634719.0,30,self.bodyweightfitness,166bah,working out at work,36,6,24,http://www.reddit.com/r/bodyweightfitness/comments/166bah/working_out_at_work/,"So I have a desk job, and this makes me have way to much energy during the day. So I try to do some training while working, but it's not so easy (since I'm on a chair all day, and I prefer my colleges not noticing). 

The best one I found so far is sitting up very straight in my chair and lifting my knees (while pushing my hands on desk), it's quite hard and not so noticeable.

I also have a stress ball that I like to use for some underarm training.

I also like to jump up the stairs

So I was wondering if you guys have any good suggestions ?

Also thanks everybody, I'm new here and even though not everything is very clear yet I like the exercises and feel like this is a fun way to work out.",,False,,t5_2tf0a,False,,,True,t3_166bah,http://www.reddit.com/r/bodyweightfitness/comments/166bah/working_out_at_work/,
1354506902.0,28,imgur.com,146lpw,Inside room Workout Station,40,12,3,http://www.reddit.com/r/bodyweightfitness/comments/146lpw/inside_room_workout_station/,,,False,,t5_2tf0a,False,,,False,t3_146lpw,http://imgur.com/a/hYOPP,
1351537984.0,29,self.bodyweightfitness,12ahcb,Doorway pull up bar transformation?,40,11,38,http://www.reddit.com/r/bodyweightfitness/comments/12ahcb/doorway_pull_up_bar_transformation/,"hey guys. here's the deal. i have [this](http://24.media.tumblr.com/tumblr_m41cu2Y7Zv1qe197lo1_400.jpg)

is there anyway i can build an extension to turn it into something like [this](http://shamrockgym.com/)

I want to be able to do tricep dips, but spending that much money not really plausible at the moment. 

Any safe/sturdy ways to do it?
thanks!",,False,,t5_2tf0a,False,,,True,t3_12ahcb,http://www.reddit.com/r/bodyweightfitness/comments/12ahcb/doorway_pull_up_bar_transformation/,
1344721306.0,34,youtube.com,y2cdw,Rings E and F elements,35,1,2,http://www.reddit.com/r/bodyweightfitness/comments/y2cdw/rings_e_and_f_elements/,,,False,,t5_2tf0a,False,,,False,t3_y2cdw,http://www.youtube.com/watch?v=zNqNDhap-QQ&feature=plcp,
1344313406.0,34,bodybuilding.com,xt29n,What is this abs exercise by Bruce Lee called?,36,2,10,http://www.reddit.com/r/bodyweightfitness/comments/xt29n/what_is_this_abs_exercise_by_bruce_lee_called/,,,False,,t5_2tf0a,False,,,False,t3_xt29n,http://www.bodybuilding.com/fun/images/2010/getting-fit-and-strong-the-bruce-lee-way_d.jpg,
1337609461.0,29,self.bodyweightfitness,txif7,Prilepin tables for bodyweight strength isometric and eccentric exercises,38,9,13,http://www.reddit.com/r/bodyweightfitness/comments/txif7/prilepin_tables_for_bodyweight_strength_isometric/,"So, this is some more content directly from [Overcoming Gravity](http://www.amazon.com/gp/product/1467933120/) which is helpful in structuring isometrics such as the planche, back lever, front lever, cross, as well as some of the skill movements like handstand, L-sit, etc. Likewise, another chart was constructed for eccentrics which can be useful to work up to strength movements like one arm chinups or even just pullups or dips if you are just starting out.

I figured it would be good to release this because structuring loading parameters is difficult for most people to do, especially in regard to these two different types of exercises. This article serves to help answer the questions in regards to building strength and hypertrophy:

* How long do the sets need to be?

* Why are they that length?

* What overall volume (sets x holds) is good for these types of exercises

Without further ado,

http://www.eatmoveimprove.com/2012/05/prilepin-tables-for-bodyweight-strength-isometric-and-eccentric-exercises/

Also, if you were interested in grabbing Overcoming Gravity but living in a country other than the US, Overcoming Gravity is now available on the Amazons in the UK and the European Union! [Previous author AMA on OG if you weren't aware](http://www.reddit.com/r/Fitness/comments/o5nn7/i_am_steven_low_author_of_overcoming_gravity_ask/).

Hope you enjoy. Let me know if you guys have any questions or comments. ",,False,,t5_2tf0a,False,,,True,t3_txif7,http://www.reddit.com/r/bodyweightfitness/comments/txif7/prilepin_tables_for_bodyweight_strength_isometric/,
1336137223.0,30,youtube.com,t6rz7,This should help those of you striving for a strict muscle up,35,5,11,http://www.reddit.com/r/bodyweightfitness/comments/t6rz7/this_should_help_those_of_you_striving_for_a/,,,False,,t5_2tf0a,False,,,False,t3_t6rz7,http://www.youtube.com/watch?v=o52cZ-_bH7s&feature=player_embedded,
1333290382.0,32,youtube.com,rnxwp,Starting out at a young age,38,6,11,http://www.reddit.com/r/bodyweightfitness/comments/rnxwp/starting_out_at_a_young_age/,,,False,,t5_2tf0a,False,,,False,t3_rnxwp,http://www.youtube.com/watch?v=W-nSKDg_ERw#!,
1332845704.0,30,self.bodyweightfitness,rfp3w,What are some crucial exercises to get a Gymnast's body?,36,6,92,http://www.reddit.com/r/bodyweightfitness/comments/rfp3w/what_are_some_crucial_exercises_to_get_a_gymnasts/,"Hi guys,

Well a few months ago I was your typical extremely skinny guy but after that I was sick of it I decided to do a Starting Strength variant and have since absolutely loved working out.

So first of all I don't even know if it's possible given Gymnasts seem to all be young guys that have developed them for well over a decade. I'm 20 at the moment and am still quite unmuscular. Would it be possible by the time I'm 30? Or would that be too late? [This should give you an idea of what I'm going for.](http://images.t-nation.com/forum_images/2/1/215b9-Building_the_Gymnastic_Body.jpg) It should be noted that I'm not trying to be a Gymnast, just look like one. I'd kill to be able to take Gymnastics classes but I don't have the money - I figure aiming for their body now would greatly benefit me when I get the chance to take classes.

I originally planned on showing you guys a basic plan but I've decided against it. But instead, I'll collate all the information from this thread and post a plan afterwards to see what you guys think.

So I have one hour per day to work out. I have access to a bench press (and barbell), chin up bar, and I'm quite good at Macguivering any other bodyweight equipment - like seats for hyperextensions. Give me your worst!

Cheers :)",,False,,t5_2tf0a,False,,,True,t3_rfp3w,http://www.reddit.com/r/bodyweightfitness/comments/rfp3w/what_are_some_crucial_exercises_to_get_a_gymnasts/,
1327679934.0,30,self.bodyweightfitness,oz88g,[Flexibility Friday] The Quadriceps / Hip Flexors,34,4,23,http://www.reddit.com/r/bodyweightfitness/comments/oz88g/flexibility_friday_the_quadriceps_hip_flexors/,"Ok, so this is the first in a (hopefully) long line of weekly posts. The point of this thread is to discuss flexibility - techniques, tools, struggles, and hardships.

The topic this week: those pesky hip flexors. I'm sure we ALL have issues with these, after years of sitting in chairs during classes, in cars, at home, at work.

**So what do you do to stretch your hip flexors? What's your favorite techniques? What's your least favorite?**

(This is, of course, open to all questions regarding flexibility, but keeping it focused on the hip flexors this time is ideal)",,False,,t5_2tf0a,False,,,True,t3_oz88g,http://www.reddit.com/r/bodyweightfitness/comments/oz88g/flexibility_friday_the_quadriceps_hip_flexors/,
1376592154.0,30,self.bodyweightfitness,1kfo73,Cool Excel Weight Tracker posted in /r/dataisbeautiful,37,7,4,http://www.reddit.com/r/bodyweightfitness/comments/1kfo73/cool_excel_weight_tracker_posted_in/,"Saw this posted in /r/dataisbeautiful:

http://i.imgur.com/yZR8WgX.png

Not everyone cares this much about their weight, but for those of us who do, this is a pretty cool tracker!  

And simple to use: Just add your starting weight to cells C2 and K2, then add your weight each day in column C.  

To adjust the charts to reflect your weight range, click on the chart, go to the ribbon at the top and click Chart Tools > Format; in the far left of that menu, select Vertical Axis and change the ranges - that last step varies depending on which version of Excel you're in; in 2013, a panel opens on the right where you can change the min and max.  You can do the same thing with the dates by selecting Horizontal Axis - otherwise, it'll start with today.

Here's a link to the /r/dataisbeautiful thread:

http://www.reddit.com/r/dataisbeautiful/comments/1keya7/im_a_bodybuilder_heres_my_weight_tracking_system/

The OP answers a lot of the questions you might have about it.

Link to tracker template: 

https://docs.google.com/file/d/0B7QXB9iH3RlvTm43c1otaFIwaW8/edit?usp=sharing

All credit should go to /u/TheGoomba (other thread's OP) and /u/weDAMAGEwe (creator of the spreadsheet).",,False,,t5_2tf0a,False,,,True,t3_1kfo73,http://www.reddit.com/r/bodyweightfitness/comments/1kfo73/cool_excel_weight_tracker_posted_in/,
1376230339.0,33,self.bodyweightfitness,1k573l,Problem with right arm while doing side plank,46,13,11,http://www.reddit.com/r/bodyweightfitness/comments/1k573l/problem_with_right_arm_while_doing_side_plank/,"Whenever I try the side plank with my right arm fully extended (as opposed to on the elbow) I feel shocks like electricity going over the left side of my arm through the left side of my elbow (palm facing upwards). Any other exercise is, fine no pain or shocks.

Is it okay to work up from elbow on the floor or is there something else this hints at?",,False,,t5_2tf0a,1376230920.0,,,True,t3_1k573l,http://www.reddit.com/r/bodyweightfitness/comments/1k573l/problem_with_right_arm_while_doing_side_plank/,
1376150229.0,28,self.bodyweightfitness,1k3d4a,[Form check]Building up to pistol squats,40,12,22,http://www.reddit.com/r/bodyweightfitness/comments/1k3d4a/form_checkbuilding_up_to_pistol_squats/,"So I recently decided to back off pistol squats and try to really get the form down to protect my knees. 

I have dropped down to really deep squats and roll up to squats with a 10 lb sandbag (helps with balance). Can someone check my form and tell me if I'm getting the right idea?

https://www.youtube.com/watch?v=j4dcgtTWotY&feature=youtube_gdata_player",,False,,t5_2tf0a,False,,,True,t3_1k3d4a,http://www.reddit.com/r/bodyweightfitness/comments/1k3d4a/form_checkbuilding_up_to_pistol_squats/,
1375905132.0,32,self.bodyweightfitness,1jwlpa,Best exercises to substitute/help with L-Sits?,36,4,13,http://www.reddit.com/r/bodyweightfitness/comments/1jwlpa/best_exercises_to_substitutehelp_with_lsits/,"Hey folks. So it's been almost a year now and I've made absolutely 0 progress with L-Sits. I can do an open tuck (legs bent) for about 10 seconds and that's it. I've been consistently at it for ages and it's just going nowhere. 

Anyway, question: What are some exercises I can do that will help me progress with L-Sits? I though hanging leg raises might help. Is there anything else I can try that will boost l-sit progress? Thanks for any help!

[Video](http://www.youtube.com/watch?v=JAfEbXW3OvA)",,False,,t5_2tf0a,1375912521.0,,,True,t3_1jwlpa,http://www.reddit.com/r/bodyweightfitness/comments/1jwlpa/best_exercises_to_substitutehelp_with_lsits/,
1375282752.0,26,self.bodyweightfitness,1jfa0l,Fed up with Fitocracy. Looking for a new app.,38,12,26,http://www.reddit.com/r/bodyweightfitness/comments/1jfa0l/fed_up_with_fitocracy_looking_for_a_new_app/,"Fitocracy was one of the things that got me motivated to work out, but their lack of selection of bodyweight exercises is really starting to frustrate me.  I don't feel like I need the motivation of points to keep exercising any more, so I'd like to find an app that just makes it easy to track workouts.  
  
**Here's what I'm looking for:**  
* Custom exercises - able to choose time/reps/weight  
* Custom routines - able to save sets of exercises  
* Notes - able to record some information about the workout  
* Free
  
I have spent some time looking through old posts here, and just browsing the web, but haven't been able to find something that meets all these criteria.  I've tried several alternatives, such as JIFIT, Gym Hero, and Workout Log, but they all either lack features or are buggy to the point of being useless.  Does anyone have an app that fits the bill?

**TL;DR: Looking for an iPhone app to track bodyweight routine accurately and easily**

Edit: Clarified that I'm looking for an iPhone app.",,False,,t5_2tf0a,1375284094.0,,,True,t3_1jfa0l,http://www.reddit.com/r/bodyweightfitness/comments/1jfa0l/fed_up_with_fitocracy_looking_for_a_new_app/,
1375116048.0,28,self.bodyweightfitness,1ja9y7,Left hand pain when coming out of handstands...,36,8,4,http://www.reddit.com/r/bodyweightfitness/comments/1ja9y7/left_hand_pain_when_coming_out_of_handstands/,"Been making good progress since working on my handstands seriously for about 3 months, 5 days a week with about 5 minutes of practice.  But recently, coming out of handstands I feel pain near the side of my left hand, sort of where the pinky and ring finger meet the palm.  Feels almost stress-fracturish, but goes away pretty quickly... I've stopped my regimen for the time being except for the occasional test, sometimes it hurts more, sometimes less, sometimes not at all.  Anyone have experience with this?  Is there a common form issue I could rectify?  Any and all feedback is appreciated cause I really just want to do more handstands as quickly as possible...",,False,,t5_2tf0a,False,,,True,t3_1ja9y7,http://www.reddit.com/r/bodyweightfitness/comments/1ja9y7/left_hand_pain_when_coming_out_of_handstands/,
1374283437.0,32,self.bodyweightfitness,1io568,First night as a rank beginner,39,7,8,http://www.reddit.com/r/bodyweightfitness/comments/1io568/first_night_as_a_rank_beginner/,"Hey all! I found this subreddit Wednesday night after my workout so I didn't get a chance to try the rank beginner's workout until tonight.  First impressions: OW. Handstand practice has been renamed ""don't eat the floor"" practice in my house.  I had no idea it was going to be as hard as it was, but damn I felt good afterward.  The exercises are hard for me as I'm kind of lanky, but they're a lot of fun.

A little background info; I'm 6'3"" and 190 lbs. I lost 53 pounds with MyFitnessPal and walking with my fiancee`, but walking isn't cutting it anymore, so I went looking for bodyweight workouts.  I tried one that I found on the internet Monday and Wednesday, then wondered if Reddit had something I could try.  The rank beginner's workout beats the other one hands down.

I've read through the FAQ several times and have really tried to soak up as much as I can. I've got a ton of questions, but they'll hold until Moronic Monday.

Thanks to all the ones who came before me, that contributed to the FAQ, that figured out what works and what doesn't and made it simple enough for me to understand.  I'm looking forward to progressing with all of you.",,False,,t5_2tf0a,False,,,True,t3_1io568,http://www.reddit.com/r/bodyweightfitness/comments/1io568/first_night_as_a_rank_beginner/,
1373887099.0,29,self.bodyweightfitness,1ic08n,Distributing a workout throughout the day.,35,6,12,http://www.reddit.com/r/bodyweightfitness/comments/1ic08n/distributing_a_workout_throughout_the_day/,"Is there any disbenefit to distributing exercises throughout the day? For example planks now, squats in an hour, pullups in another hour...etc, depending on what time I have and my mental status...

edit: Thanks all for answering, I guess I'll do the hard ones separately until I perfect the form than incorporate them. As for my goal, it's strength for now and size later, I plan on taking rock climbing lessons and wanted to tense my body up. Im 181cm(5.9 foot) tall and 74kg(163 lbs).

The GTG is very interesting, I'll see how I can incorporate it.",,False,,t5_2tf0a,1373975627.0,,,True,t3_1ic08n,http://www.reddit.com/r/bodyweightfitness/comments/1ic08n/distributing_a_workout_throughout_the_day/,
1373387335.0,33,self.bodyweightfitness,1hxye9,Should I be crushing the parallette bars with my grip just like people instruct for barbell lifts?,39,6,5,http://www.reddit.com/r/bodyweightfitness/comments/1hxye9/should_i_be_crushing_the_parallette_bars_with_my/,,,False,,t5_2tf0a,False,,,True,t3_1hxye9,http://www.reddit.com/r/bodyweightfitness/comments/1hxye9/should_i_be_crushing_the_parallette_bars_with_my/,
1373339536.0,32,self.bodyweightfitness,1hwsw4,I'm getting really frustrated with these injuries...,38,6,15,http://www.reddit.com/r/bodyweightfitness/comments/1hwsw4/im_getting_really_frustrated_with_these_injuries/,"I started doing bodyweight training about 6 months ago, and around 2 months ago i started getting pain in my forearms and elbows. I took weeks of rest, went to a physical therapist (who said it just needed time to heal) and I've mad zero progress on recovery since then. I don't know what to do anymore because the pain just won't go away, and it seems like increasingly small amounts of work are making them sore. I can't do much of anything because even a few pushups are too much nowadays.

I do a lot of heavy lifting at work, but I've worked out with this job all my life and never had any problems before.

What should I do? I'm so tired of not being able to work out.",,False,,t5_2tf0a,False,,,True,t3_1hwsw4,http://www.reddit.com/r/bodyweightfitness/comments/1hwsw4/im_getting_really_frustrated_with_these_injuries/,
1372693548.0,31,self.bodyweightfitness,1hfj8h,Help All Around,36,5,11,http://www.reddit.com/r/bodyweightfitness/comments/1hfj8h/help_all_around/,"Background: I'm like 30lbs over weight. I've been doing the Nerd Fitness beginner workout the past four weeks. While it's been a great, exhausting workout, I kind of plateaued on weight loss. I'm eating healthy and I've been very disciplined about working out 3 times a week with rest days in between. I read the post about switching to the Beginner Rank workout, which I did this morning. I def got the arms workout I was needing

Questions: *This program wasn't near as exhausting as the Nerd Fitness. Will I get better weight loss results with the other program?

*Should I be drinking a protein drink (Muscle Milk) after the workout? (I am)

*Is there a program that works better for building muscle and burning fat?


Thanks",,False,,t5_2tf0a,False,,,True,t3_1hfj8h,http://www.reddit.com/r/bodyweightfitness/comments/1hfj8h/help_all_around/,
1372042064.0,30,self.bodyweightfitness,1gy11n,How do you program legs?,33,3,9,http://www.reddit.com/r/bodyweightfitness/comments/1gy11n/how_do_you_program_legs/,"I've been working out three days a week for the past three months, mostly following the FAQ and /u/eshlow using bodyweight for everything except legs (vert push, vert pull, horiz push, horiz pull, legs). I've been alternating squats and deadlift every single workout (though now I see the FAQ recommends 2:1/week instead of the 3:3/two weeks I've been doing). I was adding 10 lbs to each (squat, deadlift) every workout, with a few deloads, similar to starting strength. 

I feel like I'm at the point now -- or I soon will be -- where I can't add 10 lbs every single workout, and I'm wondering how other people train legs. My plan is to just follow the [5/3/1 template](http://imgur.com/NlxkNqj) but sticking with my ABA/BAB plan. Does that seem reasonable?

If it matters, I'm only looking to add about 60 lbs to squat and about 100 to deadlift before I stop caring about progress.",,False,,t5_2tf0a,False,,,True,t3_1gy11n,http://www.reddit.com/r/bodyweightfitness/comments/1gy11n/how_do_you_program_legs/,
1370621618.0,31,self.bodyweightfitness,1fvaqr,Form check: Wall handstand and Floor L-sit,34,3,32,http://www.reddit.com/r/bodyweightfitness/comments/1fvaqr/form_check_wall_handstand_and_floor_lsit/,"First, apologies for being shirtless. I live in a tropical country. Also, the annoying thumping sound is coming from the neighbour above me. It's not sex sounds, they're just doing some renovation.

I've been doing both skill movements for two weeks now, so I would like some feedback on my form. Thanks!

Wall handstands:

http://www.youtube.com/watch?v=K7sgsX1u83c&feature=youtu.be  
http://www.youtube.com/watch?v=ufNV8jGKb80&feature=youtu.be  
http://www.youtube.com/watch?v=uv8AYGJmt4k&feature=youtu.be  


Floor L-sits:

http://www.youtube.com/watch?v=3L-EAwYCrTs&feature=youtu.be


Edit: Sorry for the late reply guys. I posted this quite late at night before I went to bed.",,False,,t5_2tf0a,1370647015.0,,,True,t3_1fvaqr,http://www.reddit.com/r/bodyweightfitness/comments/1fvaqr/form_check_wall_handstand_and_floor_lsit/,
1369607592.0,28,self.bodyweightfitness,1f3ra0,Training to improving the muscle-up,39,11,21,http://www.reddit.com/r/bodyweightfitness/comments/1f3ra0/training_to_improving_the_muscleup/,"(Realized only now that I messed up the title. ""Training to improve the muscle-up"" or ""Improving the muscle-up,"" take your pick.)



One of my first goals when I started training on the rings was to do a muscle-up. I achieved it a few weeks ago, and this week hit a PR of 5 consecutive reps. [Here's an out-of-focus video](http://www.youtube.com/watch?v=lScxCTgwnN0), but I think you can see what's going on well enough.  

So now that I can perform the basic movement, I want to make it better. I can see that when I do the muscle-up, I lean my torso forward and pike at the hips a lot during the transition, and I've seen it done with a much straighter body. I also could improve it by making it more slow and controlled on the way up and the way down. I could do it with a wider grip or in an L-sit, I could do it with added weight, and I could simply keep adding reps.  

So my questions are, what makes the most sense to focus on at first, and what's the best method to train for it? Stick with the full movement or break it up into drills? Grease the groove or go for max reps?  

(My gym has pullup handles on the power rack instead of a regular pullup bar, which I think makes it a little easier -- I've [done 3 on those](http://www.youtube.com/watch?v=EVyZrh0XzKI), although I have done them a few times on an actual bar.)",,False,,t5_2tf0a,1369694385.0,,,True,t3_1f3ra0,http://www.reddit.com/r/bodyweightfitness/comments/1f3ra0/training_to_improving_the_muscleup/,
1369399750.0,30,self.bodyweightfitness,1eyu84,Handstands injure fingers?,35,5,14,http://www.reddit.com/r/bodyweightfitness/comments/1eyu84/handstands_injure_fingers/,"Recently I have been really psyched to get a handstand, but every time I practise against a wall I feel like it is straining my fingers, and I have had finger injuries twice after getting really into practising. As my main sport is climbing I can't afford to injure my fingers.

Is it possible that my injuries are linked with practising handstands, and if so is there any way I can avoid it?",,False,,t5_2tf0a,False,,,True,t3_1eyu84,http://www.reddit.com/r/bodyweightfitness/comments/1eyu84/handstands_injure_fingers/,
1369095765.0,28,self.bodyweightfitness,1eqbs7,Pro-Gymnastics Challenge,35,7,5,http://www.reddit.com/r/bodyweightfitness/comments/1eqbs7/progymnastics_challenge/,"ESPN2 is airing [this](http://www.professionalgymnastics.com/) for the next few days and thought everyone would be interested in watching it.
",,False,,t5_2tf0a,False,,,True,t3_1eqbs7,http://www.reddit.com/r/bodyweightfitness/comments/1eqbs7/progymnastics_challenge/,
1368888005.0,30,self.bodyweightfitness,1ekt52,FRC - Intrinsic Foot Strength Video,37,7,4,http://www.reddit.com/r/bodyweightfitness/comments/1ekt52/frc_intrinsic_foot_strength_video/,"[Dr. Andreo Spina talking and teaching Intrinsic Foot Strength](http://www.youtube.com/watch?v=2OOJ9AQ1AEg).
I posted earlier about FRC and I don't think I did it justice.  Here is a video.",,False,,t5_2tf0a,False,,,True,t3_1ekt52,http://www.reddit.com/r/bodyweightfitness/comments/1ekt52/frc_intrinsic_foot_strength_video/,
1366583004.0,28,self.bodyweightfitness,1ctpsc,beginner routine critique,32,4,8,http://www.reddit.com/r/bodyweightfitness/comments/1ctpsc/beginner_routine_critique/,"Basically all I am wondering is if this conforms with the beginner's routine in the FAQ.

So my long term goals are pretty far-fetched, but i think with sufficient time and training i can accomplish this.

My goals are to be able to do handstand push ups, one arm push ups, one arm pull ups/chin ups and front lever rows. So as the beginner routine in the FAQ says, i would do

Warm up

Skill work (handstand, l-sit)

3x8 Row progression

3x8 One arm push up progression

3x8 One arm chinup/pullup progression (alternate between pullup and chinup every other workout)

3x8 Handstand push up progression

3x5 Barbell squats, maybe add in deadlift

I just have a few questions.

1. I am an athlete, and running/cardio is important to me. I am not running to lose weight, merely for the cardio aspect of it. so if I eat more, will the running still affect my gains?

2. What is the purpose of the ""support"" mentioned in the faq, and how do you go about doing it?

3. Would it be bad to add a more intense leg workout based on increasing my vertical jump instead of squats?
",,False,,t5_2tf0a,False,,,True,t3_1ctpsc,http://www.reddit.com/r/bodyweightfitness/comments/1ctpsc/beginner_routine_critique/,
1366373011.0,29,self.bodyweightfitness,1co885,Headstand fear: How do I get over it?,37,8,20,http://www.reddit.com/r/bodyweightfitness/comments/1co885/headstand_fear_how_do_i_get_over_it/,"I have this huge fear of faceplanting while doing a handstand and it sucks. I can't motivate myself to do a proper handstand with good form for more than 10 seconds. I can't help it, my arms shake and I get all red.

I'm so scared of falling on my face, how can I beat this fear?",,False,,t5_2tf0a,False,,,True,t3_1co885,http://www.reddit.com/r/bodyweightfitness/comments/1co885/headstand_fear_how_do_i_get_over_it/,
1364854690.0,32,self.bodyweightfitness,1bgpc8,"Beginner. Read the sidebar, still have lots of theory questions.",34,2,6,http://www.reddit.com/r/bodyweightfitness/comments/1bgpc8/beginner_read_the_sidebar_still_have_lots_of/,"Hi!

I'm a 17 year old guy (5'8"" 144lbs) and have recently decided that it would be a good idea to get into some body-weight fitness (and some simple weightlifting) for strength. As of right now I've been doing full body workouts 3 or 4 times a week for the past 3 weeks. I was already in good shape to begin with, so I'm not a COMPLETE beginner.

I've been reading a huge amount on the science behind strength training. I've read about the necessity for caloric surplus for muscle gains, the idea of hypertrophy and micro-tears in the muscle and lots on diet and food types. What I'm trying to say is that I'm familiar with the 'theory' behind strength training and muscle development, but I still have some questions that I'm struggling to find answers to.

This is what a typical 'routine' looks like at the moment:

I do every exercise with a 60 sec rest between each set. I cycle through the exercises, rather than doing them in succession. So I will do chest ---> legs---->back---->chest---->legs---->back---->chest
rather than chest---->chest---->chest--->back----->back--->back---->legs----->legs---->legs.
The routine takes me about 45 minutes and consists of 
4x12 rep difficult pushup variation or dips (I say 'difficult' because I make sure that whatever variation it is, I make sure I can barely do 12 of them)
3x8 rep one leg squat
3x40 rep one leg calf raises
3x12 dip position leg raises
4x12 elevated feet rows (no chinup bar yet!)
4x some ab exercise like bicycles, crunches, twists, or L-sit for as long as possible.

Usually this routine takes me about 45 minutes. At the end of it my arms feel tight and really worked and my abs will feel it if I move them too. Usually I struggle to do the last rep of each exercises near the end of the routine.

Hear are my questions!

1. Should I be doing the cycle routine, or is it more effective to do the same exercise in succession? eg: chest, chest, chest, legs, legs, legs, back, back, back vs chest, legs, back, chest, legs back, chest legs, back.

2. I've only been doing this for 3 weeks but have had a few issues that have caused some confusion. The last time I did my routine was 2 days ago, and I intended to do it again today. However, I decided to try to one arm curl a 40lb dumbbell to see if I had gotten any stronger (3 weeks ago I could BARELY curl it with kind of shitty form). I picked the weight up and wasn't even close to being able to curl it. I felt slightly weaker on the curl than 3 weeks ago. This made me think that perhaps I'm either overtraining myself on workout days (which seems kind of unlikely, but it is usually pretty intense) or I'm not giving myself enough rest between workout days. I've noticed a slight improvement in my L-sit and my pushups feel a tiny bit better, but my curling is definitely worse. My thinking is that either my small muscles (biceps, etc) need more time to recover than abs and chest - which seems odd - or I should just straight up give myself more recovery time overall (like 3 days between workouts). What do you thing I'm doing wrong?

3. How should my exercises FEEL when I'm doing them? Usually in my last 2 sets of an exercises my last rep is pretty much failure or ALMOST failure. Is this too excessive? 

4. I was watching some videos by this guy:http://www.youtube.com/user/jlvi13 who has a bunch of awesome bodyweight fitness videos. He was saying that for his abdominal workouts, he only works out 5 minutes a week. He just does a really, really intense workout for them. This made me again think that what I was doing is excessive and not giving myself enough time to recover, but I'm still really not sure.

5. How important is purposely eating more to gain muscle and strength? I've been purposely eating about 400-500 calories more each day and have gained about 1.5 pounds in the past 3 weeks. Again, I haven't noticed a huge amount of strength increases, so most of that weight is probably fat. Is it necessary that I keep this up, or will my body naturally start partitioning calories towards muscle devlopment and I will find I'm naturally inclined to start eating more/gaining weight?

I know this is a lot of questions, but I've been searching for answers to these questions for hours and hours and I've been having a really hard time. Thanks for any advice you can give me!
 ",,False,,t5_2tf0a,False,,,True,t3_1bgpc8,http://www.reddit.com/r/bodyweightfitness/comments/1bgpc8/beginner_read_the_sidebar_still_have_lots_of/,
1364218309.0,30,self.bodyweightfitness,1ayzq6,"Switching from bodyweight to gym, help needed",31,1,20,http://www.reddit.com/r/bodyweightfitness/comments/1ayzq6/switching_from_bodyweight_to_gym_help_needed/,"This is not much about bodyweight training, but this is the best place to ask.
I got the chance to go to the gym and I could use it.
About the program...
I am using at the moment bodyweight split(push, pull, core, legs) and I was thinking if I could use the same split for weight training.
Anyone has any experience with this?",,False,,t5_2tf0a,False,,,True,t3_1ayzq6,http://www.reddit.com/r/bodyweightfitness/comments/1ayzq6/switching_from_bodyweight_to_gym_help_needed/,
1362940469.0,31,self.bodyweightfitness,1a18fb,Crosspost from fitness: How to combine bodyweight training and weightlifting and running?,32,1,4,http://www.reddit.com/r/bodyweightfitness/comments/1a18fb/crosspost_from_fitness_how_to_combine_bodyweight/,"Hey bwfittit,

I have just spent the past two months recovering from an illness, and now I am ready to get back into the gym. But this time, I want to do it correctly.

**Here's my situation:** I am currently training for parkour twice a week (Thursday and Saturday). Training usually involves some bodyweight training and what I would classify as cardio. I would like to add weightlifting and cardio and later possibly Yoga or Muay Thai to that regimen.

**My goals:** To develop functional strength and general fitness. What I mean by that is that I am not so much interested in raw strength or aeshetics - I figure any decent programme will get me some of those anywys - but rather in *explosive strength, endurance and body control*.

**The plan:** So, I have five days per week left to do training. I was thinking about adding Starting Strength style training on Monday and Wednesday. Something like the Practical Programming for Novices. (Day A: Squat, Bench Press, Deadlift; Day B: Squat, Press, Pull-ups). Then I could still go running on my other off days.

**My questions:**

1.) How should I combine strength training and the bodyweight/skills/cardio training? If I am going to add weightlifting, yoga and Muay Thai, I am going to need to train more than once per day. I was always told to never combine strength and cardio on the same day, but the FAQ doesn't seem to be adverse to that.

2.) Would SS be a good program for my goals? I know that it is primarily geared at developing strength and not power, but I figure that the most important part is moving the most weight possible. Still, perhaps a more specific program would be better.

3.) How should I go about starting the programming? Does it make sense to work on mobility and core stability before taking up a program? The reason I am asking is because when I went to the gym, I was always ridiculously tight and didn't really make any progress, mobility-wise. And my left hip seems to be weaker than my right, which is somewhat notable when squatting (my pelvis tilts a little to the left and backwards). Should I do some single-leg work before jumping into a weightlifting program? If so, what exercises to you recommend.

Thanks!

Thread on /r/fitness:

http://www.reddit.com/r/Fitness/comments/1a17qo/how_to_combine_bodyweight_training_with/",,False,,t5_2tf0a,False,,,True,t3_1a18fb,http://www.reddit.com/r/bodyweightfitness/comments/1a18fb/crosspost_from_fitness_how_to_combine_bodyweight/,
1359202714.0,29,self.bodyweightfitness,17b9bs,I cannot straighten my arms during bridge - what should I train?,34,5,4,http://www.reddit.com/r/bodyweightfitness/comments/17b9bs/i_cannot_straighten_my_arms_during_bridge_what/,"F, 32, 130lb, 5'6''. I have been doing a mix of bodyweight and freeweight exercises for 6 months now (before that, it was only freeweights on bastardization of SS for around 6 months) with the goal of being able to do some bodyweight feats. Stand-to-stand bridge among them. 

Well, first I'd like to be able to do a bridge at all. I started with Convict Conditioning progression and I am doing Straight Bridges fine. However, for the life of me, I cannot get my arms straight during an angled bridge. I have tried different height benches/tables, but I can barely get myself off it. 

Of course I know that overall my upper body is weaker than my lower. I am only at Horizontal Pulls with Pull-up progression - after vertical, I couldn't pull myself up to hip-level bar, so I started with the bar at my chest level and only in 3 months have I been able to get to a point where I can do 3x6 on hip level. With Pushups I am at Half Pushup, although I did 3x8 last time so it might be fair to say that I will be doing Full Pushups next time.

Could it be a flexibility issue instead? I am not very flexible overall. My hamstrings are definitely tight on the lower body and my shoulders look a bit angled forward even when I am pushing them back and down, by neck a bit too much forward, although I am not the worst case in this. I have been able to train myself to pack my shoulders while hanging from a bar and I am doing Hanging Knee Raises already in leg raise progression.

What do you suggest I could try to get to a better point with this? Maybe a specific stretch or some kind of (weighted?) exercise for my arms?  Should I just wait until my upper body catches up to my lower back in this? Has anyone else had such problem, how did you fix it?

tl;dr I cannot get my arms straight during angled bridges, how do I get to that?",,False,,t5_2tf0a,False,,,True,t3_17b9bs,http://www.reddit.com/r/bodyweightfitness/comments/17b9bs/i_cannot_straighten_my_arms_during_bridge_what/,
1358795556.0,32,self.bodyweightfitness,1705n9,For those doing the 6-week Pullup program (or other AM/PM routine splits).,34,2,12,http://www.reddit.com/r/bodyweightfitness/comments/1705n9/for_those_doing_the_6week_pullup_program_or_other/,What kind of warmup do you do for the morning pushups? I was under the impression that they should be done first thing. I also find that after 5 minutes rest I've cooled down more than I'm used to with 1.5 - 2 min rests in my regular routine. Thoughts?,,False,,t5_2tf0a,False,,,True,t3_1705n9,http://www.reddit.com/r/bodyweightfitness/comments/1705n9/for_those_doing_the_6week_pullup_program_or_other/,
1354807446.0,30,self.bodyweightfitness,14dx4q,Does ambient temperature have any significant impact on performance?,39,9,18,http://www.reddit.com/r/bodyweightfitness/comments/14dx4q/does_ambient_temperature_have_any_significant/,"Hi all,

For context, male, 5ft10 197lbs. Training regularly for the past 6 months 3 days a week, generic BW routine:

- 3 sets of pullups
- 3 sets of dips
- 3 sets of inverted rows
- 3 sets of close grip/OH pushups
- 3 sets of pistols.
- L-Sits, some lever work

Now, i got to the point where I can execute all of these w/o any hustle. I even progressed to harder variations - l-sit dips etc. But, few weeks ago, I started loosing strength early into the workout. I can barely do the second set of pull ups, and I can only do like 3 of them during the third set. I haven't changed the diet, nor the routine. I haven't put on any weight. Hell, I'm 30lbs lighter than when I originally started, and I've lost 2 more pounds last 2 weeks. The only difference is that, now, the ambient temp where I'm working out is around freezing point. Does that have any impact on my strength loss?

**tl;dr;** does working out on 37F temp have anything to do with my strength loss?",,False,,t5_2tf0a,False,,,True,t3_14dx4q,http://www.reddit.com/r/bodyweightfitness/comments/14dx4q/does_ambient_temperature_have_any_significant/,
1351963738.0,29,self.bodyweightfitness,12kkls,How long of a rest until muscle/strength loss?,34,5,15,http://www.reddit.com/r/bodyweightfitness/comments/12kkls/how_long_of_a_rest_until_musclestrength_loss/,"Came to New York to visit my sister for 5 days and stopped Leangains and my bodyweight routine since I knew I wouldn't be able to keep it up.


But because of that bitch Sandy I've been here for 10 days. So it's been 10 days of eating wonderfully delicious (aka horribly fattening) food. I know I've gained several pounds but I was wondering if I could have lost muscle & strength in these 10 days. Am I going to have a noticeable decrease in rep count & flexibility when I get back to it on Monday? Will it be temporary while my body gets used to working out again (week or so)?


TL;DR: Off diet & exercise routine for 10 days, gained fat, but did I lose muscle/strength?",,False,,t5_2tf0a,False,,,True,t3_12kkls,http://www.reddit.com/r/bodyweightfitness/comments/12kkls/how_long_of_a_rest_until_musclestrength_loss/,
1351096068.0,30,circusartsonline.com,120gen,Circus Art Online: Handstand Tutorial,33,3,5,http://www.reddit.com/r/bodyweightfitness/comments/120gen/circus_art_online_handstand_tutorial/,,,False,,t5_2tf0a,False,,,False,t3_120gen,http://www.circusartsonline.com/en/handstand/profile.htm,
1349204586.0,30,self.bodyweightfitness,10twxc,"Over at /r/xxfitness, we are having a ""60 minutes of planks"" challenge for October. Anybody care to join us?  ",46,16,13,http://www.reddit.com/r/bodyweightfitness/comments/10twxc/over_at_rxxfitness_we_are_having_a_60_minutes_of/,,,False,,t5_2tf0a,False,,,True,t3_10twxc,http://www.reddit.com/r/bodyweightfitness/comments/10twxc/over_at_rxxfitness_we_are_having_a_60_minutes_of/,
1345839621.0,32,self.bodyweightfitness,yrt2z,"If you've read the two FAQ beginner workouts, thought- 'That's not enough!' Then persisted trying to make your own complicated workout. Read this. ",42,10,11,http://www.reddit.com/r/bodyweightfitness/comments/yrt2z/if_youve_read_the_two_faq_beginner_workouts/,"I recently posted this thread:

http://www.reddit.com/r/bodyweightfitness/comments/y8a52/ok_bodyweightfitters_i_have_read_the_faq_and_am/

Combined with that and the help from user eshlow, I basically realized, no. 

**The beginner routine is by far enough** 

Its very simple to go through and pick what exercises work for your strength level, the only thing I did was add 2 leg moves that also engage my lower back cause I have very poor back muscles.

So if you have read the basic routine on this (from FAQ) :
http://www.eatmoveimprove.com/2010/03/the-fundamentals-of-bodyweight-strength-training/

And combine it with the exercises in FAQ
http://www.reddit.com/help/faqs/bodyweightfitness

Trust me. You'll feel the burn.

*I know all this information is already available, but I am posting because I know there will be some people like me who have read the FAQ and got utterly confused by the terminology, and there also people who will read the      **3x a week** part and think 'thats not enough'.*

",,False,,t5_2tf0a,False,,,True,t3_yrt2z,http://www.reddit.com/r/bodyweightfitness/comments/yrt2z/if_youve_read_the_two_faq_beginner_workouts/,
1342442716.0,34,self.bodyweightfitness,wn349,Moronic Mondays - Post your questions and routines here if you have newbie questions,37,3,104,http://www.reddit.com/r/bodyweightfitness/comments/wn349/moronic_mondays_post_your_questions_and_routines/,"/r/bodyweightfitness has designated Monday as ask-anything question day.  

Any questions can and should be asked, especially:

* Review my routine
* Help me build a routine
* Progression questions

As always, please read the /r/bodyweightfitness FAQ and the /r/fitness FAQ first - they're full of great info!

Ask away!",,False,,t5_2tf0a,False,,,True,t3_wn349,http://www.reddit.com/r/bodyweightfitness/comments/wn349/moronic_mondays_post_your_questions_and_routines/,
1332869735.0,32,bodyhack.com,rg4ao,Proof That Bodyweight Training Works: Fitness FAQs Interview,37,5,8,http://www.reddit.com/r/bodyweightfitness/comments/rg4ao/proof_that_bodyweight_training_works_fitness_faqs/,,,False,,t5_2tf0a,False,,,False,t3_rg4ao,http://www.bodyhack.com/blog/proof-that-bodyweight-training-works-interview-924,
1331566105.0,29,youtube.com,qszqi,"""Strength Project"" youtube channel has a lot of bodyweight tutorial videos",36,7,2,http://www.reddit.com/r/bodyweightfitness/comments/qszqi/strength_project_youtube_channel_has_a_lot_of/,,,False,,t5_2tf0a,False,,,False,t3_qszqi,https://www.youtube.com/user/strengthproject/videos,
1330379720.0,28,lifehacker.com,q8onb,Surprisingly Effective Workouts You Can Do with a Towel in 20 Minutes or Less,41,13,4,http://www.reddit.com/r/bodyweightfitness/comments/q8onb/surprisingly_effective_workouts_you_can_do_with_a/,,,False,,t5_2tf0a,False,,,False,t3_q8onb,http://lifehacker.com/5888499/surprisingly-effective-workouts-you-can-do-with-a-towel-in-20-minutes-or-less,
1329824072.0,33,youtube.com,pz7hh,This person suffers from a handicap. ,39,6,6,http://www.reddit.com/r/bodyweightfitness/comments/pz7hh/this_person_suffers_from_a_handicap/,,,False,,t5_2tf0a,False,,,False,t3_pz7hh,http://www.youtube.com/watch?v=OasVtpPcjWg,
1329782596.0,33,youtube.com,pyizw,"""Color of Life"", Handstand on Cubes",39,6,5,http://www.reddit.com/r/bodyweightfitness/comments/pyizw/color_of_life_handstand_on_cubes/,,,False,,t5_2tf0a,False,,,False,t3_pyizw,http://www.youtube.com/watch?feature=player_embedded&v=X4ZDN8EO6tU,
1328652618.0,28,jasonferruggia.com,pfa47,Jason Ferruggia: Top 20 Bodyweight Exercises for Building Muscle & Strength,35,7,10,http://www.reddit.com/r/bodyweightfitness/comments/pfa47/jason_ferruggia_top_20_bodyweight_exercises_for/,,,False,,t5_2tf0a,False,,,False,t3_pfa47,http://jasonferruggia.com/top-20-bodyweight-exercises-for-building-muscle-strength/,
1376253632.0,27,self.bodyweightfitness,1k5vn5,HIIT to reduce body fat - additional workout necessary?,39,12,17,http://www.reddit.com/r/bodyweightfitness/comments/1k5vn5/hiit_to_reduce_body_fat_additional_workout/,"Hello,
I am trying to reduce my body fat with workouts from www.12minuteathlete.com. Basically I do the 12-minute workouts, they are based on the HIIT-principle.

I do those exercises 4-5 days per week , everytime in the morning (is this advisable to keep the metabolism on a high level for the day?).

I know it's helpful to gain muscles if you want to lose fat.

So here's the actual question:
Is it helpful to do bodyweight workouts (for example 4 days per week) additionally? Or are those HIIT workouts sufficing?

Maybe some information about my body is helpful:

body height: 181cm

body weight: ~82 kg

Until now I did bodyweight exercises for more than 1 year, following a book from Mark Lauren ( 'You are your own gym' or something like that).

I'm paying attention to eat enough proteins and vegetables, I also don't eat sweets or fastfood.

What are your thoughts?
",,False,,t5_2tf0a,False,,,True,t3_1k5vn5,http://www.reddit.com/r/bodyweightfitness/comments/1k5vn5/hiit_to_reduce_body_fat_additional_workout/,
1375467138.0,29,self.bodyweightfitness,1jktuc,Is the Bench Press better at building strength than similar bodyweight exercises?,35,6,36,http://www.reddit.com/r/bodyweightfitness/comments/1jktuc/is_the_bench_press_better_at_building_strength/,"I'm talking planche progressions, rings pushup progressions, and the like. Now, I know that at the end you can acheive amazing levels of strength with planche. But say for a beginner, is it better for them (in terms of strength) to maybe start out building up their bench press for a year or so? ",,False,,t5_2tf0a,False,,,True,t3_1jktuc,http://www.reddit.com/r/bodyweightfitness/comments/1jktuc/is_the_bench_press_better_at_building_strength/,
1374643412.0,28,self.bodyweightfitness,1ixsuu,Bar Muscle-Up Help Needed,33,5,25,http://www.reddit.com/r/bodyweightfitness/comments/1ixsuu/bar_muscleup_help_needed/,"In June, I transitioned from doing mostly weight training to doing mostly body-weight training. I saw a video of a guy doing a bar muscle up and I decided that would be my goal for the summer. I set out on my muscle up journey and planned to accomplish the muscle up by the end of August. Ive been doing a wide variety of pull up variations and I am so close to accomplishing my goal. I was wondering if you guys had any tips on doing the muscle up as well as other exercises used to help progress towards doing a muscle up? Any and all comments would be much appreciated!",,False,,t5_2tf0a,False,,,True,t3_1ixsuu,http://www.reddit.com/r/bodyweightfitness/comments/1ixsuu/bar_muscleup_help_needed/,
1373994832.0,28,self.bodyweightfitness,1ifaui,Outdoor training place,34,6,9,http://www.reddit.com/r/bodyweightfitness/comments/1ifaui/outdoor_training_place/,"If you'd design outdoor training station for body weight training what apparatus it'd consist of? Bear in mind it have to meet some criteria: 
 
It have to be sturdy. It will be vandalized, it'll have to withstand various weather conditions etc. 
 
It have to be safe. Everyone will be free to train there, even children will be able to play there, so no sharp objects and so on. 
 
My list so far: 

* Rings - Stainless hanged on a chain, not really sure how high hanged, just like in FIG regulations or little lower in order to make it accessible? Also how much clearance from mount.
* Bar for mounting own rings - I own a pair with straps, so I'd like to have a place where I can hang my own comfortable rings.
* High bar -Obviously for pull up, muscle up and other stuff
* Parallel bars
* Paralletes - I'm not sure if it's necessary with parallel bars, however it can be more suitable for some exercises like upside down push ups
* Mushroom Pommel Horse Trainer - Not really sure about this either, looks like fun but I have never used it personally. Also should there be some mount for leg straps?
* Plyometric boxes - 8"", 12"", 18"", 24"", 30"" high, not sure how far apart.
* Campus board - Not sure about it either, can be fun and beneficial but can be really dangerous if used wrong.
* Wall bars - Must be

Why do I ask? Recently in local media I've found article about local open air gym that have been opened. Neat idea but execution was really bad. I'd like to create a free complete guide for local authorities/playground manufacturers/body weight training enthusiast on body weight training apparatus. Minimum plan is to make technical drawings of apparatus and rendering of the whole gym. I'd like to expand it further but not let go ahead of myself.",,False,,t5_2tf0a,1373996010.0,,,True,t3_1ifaui,http://www.reddit.com/r/bodyweightfitness/comments/1ifaui/outdoor_training_place/,
1373188024.0,30,self.bodyweightfitness,1hsn9k,Unable to hang on bar for long,31,1,43,http://www.reddit.com/r/bodyweightfitness/comments/1hsn9k/unable_to_hang_on_bar_for_long/,"I can't seem to hang on the bar for long when doing leg raises. After 2nd set my arm can't seem to be able to hold onto the bar anymore. Any ideas or workout to improve and allow me to hang on bar for longer period? I think this also cause the fall that I had when attempting back leaver. Advice would be pretty much appreciated, thanks.

Edit: Is this due to lack of forearm strength because afterwards, my forearm felt tired. On top of it my shoulder also felt a little tired.",,False,,t5_2tf0a,1373188285.0,,,True,t3_1hsn9k,http://www.reddit.com/r/bodyweightfitness/comments/1hsn9k/unable_to_hang_on_bar_for_long/,
1372219461.0,29,self.bodyweightfitness,1h34vm,The BarStarzz Team 2013,29,0,7,http://www.reddit.com/r/bodyweightfitness/comments/1h34vm/the_barstarzz_team_2013/,"Checkout all our 30+ members around the world doing their thing!  
http://www.youtube.com/watch?v=BdPv5TqGlC0",,False,,t5_2tf0a,False,,,True,t3_1h34vm,http://www.reddit.com/r/bodyweightfitness/comments/1h34vm/the_barstarzz_team_2013/,
1371919000.0,31,self.bodyweightfitness,1gv11c,Here's another dumb one...,39,8,10,http://www.reddit.com/r/bodyweightfitness/comments/1gv11c/heres_another_dumb_one/,"If sit ups and the like are horrible for you back. How come v and l sits are ok? You are still curving your back. Right?.

Just started doing the beginner workout.  Wtfreak why is 5 min belly to wall so hard..",,False,,t5_2tf0a,False,,,True,t3_1gv11c,http://www.reddit.com/r/bodyweightfitness/comments/1gv11c/heres_another_dumb_one/,
1371916313.0,29,self.bodyweightfitness,1guyg0,Am I doing bicycles wrong?,37,8,8,http://www.reddit.com/r/bodyweightfitness/comments/1guyg0/am_i_doing_bicycles_wrong/,I do them how all videos show them with my back slightly elevated and move my legs in the cycle motion. I never feel this in my abs always in my thighs. This is why I usually don't do bicycles as I feel they dont work my abs I just do leg raises and variations,,False,,t5_2tf0a,False,,,True,t3_1guyg0,http://www.reddit.com/r/bodyweightfitness/comments/1guyg0/am_i_doing_bicycles_wrong/,
1370638879.0,31,self.bodyweightfitness,1fvyrk,Starting on Rings,40,9,15,http://www.reddit.com/r/bodyweightfitness/comments/1fvyrk/starting_on_rings/,"Hey guys, I've read Overcoming Gravity and it's been a few months, but I've finally hung up my rings. I'm going to start an OG routine on them soon, but have a question or two.

Answered! ~~First off, my support hold sucks ass. Should I just work on a normal support hold before even attempting dips, pushups, pullups and rows on them? I can do rings pushups, pullups and rows, but I have seen on this subreddit that tendonitis is a possibility if one jumps into ring work too soon.~~

Second, is work on the rings worth being supplemented with a bar, or can I make the full transition from my door-mounted pullup bar to the rings? (I mean for practicing levers)

Third, which is sort of off-topic from the other two questions, but why can I not seem to get elbow levers down? Before I even attempt that movement on rings, I'd like to have a solid one on the ground first. I know I can support my weight on my arms (only 150 lbs), however they feel weak and almost crushed when I lean onto them. I also have the ridiculous fear of falling on my face (which wouldn't be that bad from the 7 inches I would be off the ground, which is also holding back my handstand progress) Any tips?


Thanks for your help.

Answered! ~~Edit: Oh yeah, duh. I forgot what I came here to ask which was: how does one go about using rings as an ""ab-wheel"" alternative? Would you starting back when the rings are taut horizontally and ""roll"" forward until it is vertical?~~",,False,,t5_2tf0a,1370655407.0,,,True,t3_1fvyrk,http://www.reddit.com/r/bodyweightfitness/comments/1fvyrk/starting_on_rings/,
1370140781.0,29,self.bodyweightfitness,1fhyul,Can I change my handstand form so I don't feel pressure in my head/face?,40,11,18,http://www.reddit.com/r/bodyweightfitness/comments/1fhyul/can_i_change_my_handstand_form_so_i_dont_feel/,"Hey, I'm a body weight fitness newbie and decided just to test out a ""wall-facing handstand"" just to see how long I can go as a beginner, and as soon as I got close to vertical, my head felt like it was going to explode. Is there anyway I can change form or something to alleviate this?",,False,,t5_2tf0a,False,,,True,t3_1fhyul,http://www.reddit.com/r/bodyweightfitness/comments/1fhyul/can_i_change_my_handstand_form_so_i_dont_feel/,
1369714702.0,31,self.bodyweightfitness,1f6iu2,Learning about your body.,33,2,17,http://www.reddit.com/r/bodyweightfitness/comments/1f6iu2/learning_about_your_body/,"The lack of anatomical knowledge in this sub is a little worrying... 

If you want to improve your body through training, you should at least know what muscles you're training, and how they work together.  This is not to take away from the ""train movements, not muscles"" philosophy, as that is still a very important concept, especially for beginners.  But as you advance in training, you should begin to learn what is actually happening inside of you.


In this thread, I'm requesting that you post any free anatomy courses, recourses, diagrams, or anything that could be useful to our readers in learning about the musculoskeletal system.  I feel that it's something every serious trainee should know about (also the nervous and endocrine systems, but we can get to that later).

Here's my contribution http://depts.washington.edu/msatlas/

If someone could please post a link that explains to people things like  insertions, origins, and functions of muscles, that would be great. I tried to find one but failed :/


Outside of this thread, I'm suggesting that you all educate yourselves if you haven't already. Go on amazon, and pick up a copy of [Strength Training Anatomy](http://www.amazon.com/Strength-Training-Anatomy-3rd-Frederic-Delavier/dp/0736092269) or something similar. ",,False,,t5_2tf0a,1369714956.0,,,True,t3_1f6iu2,http://www.reddit.com/r/bodyweightfitness/comments/1f6iu2/learning_about_your_body/,
1369327287.0,28,self.bodyweightfitness,1ewu6m,I'm getting progressively worse (at some exercises).,32,4,33,http://www.reddit.com/r/bodyweightfitness/comments/1ewu6m/im_getting_progressively_worse_at_some_exercises/,"Hello guys/gals. Bio: 22 years, ~180cm, ~67kg.

I started doing pull-ups two weeks ago (I have a history as a rock climber, but that was ~6 years ago, I did pull-ups irregularly up until ~2 years ago). I wanted to roughly follow this [programme](http://harrycloudfoot.com/2012/05/11/self-experiment-barstarrz-increase-your-pull-ups-reviewed-get-mad-results-in-6-weeks/), I am on _week 2, day 4_. After _week 1, day 1_ I could not stretch my arms in elbows (because of [DOMS](http://en.wikipedia.org/wiki/Delayed_onset_muscle_soreness) I guess), I skipped _week 1, day 5_, but only took the 2 day rest as recommended (after which I could stretch my arms just fine). I also skipped _week 2, day 3_, because of exam. On _week 2, day 4_ (today), I decided to try my max-reps. instead of what the programme recommends. I do the push-ups as recommended (on _week 1_ I did roughly 35/30/30 every day (except the rest days), on _week 2_ I do roughly 40/35/30 every day) -- I used to do push-ups even before the programme (but after breakfast, just before lunch) and could do 40 in one set without additional weight.

My week 1, day 1 results: 11/6/3/2/2 (10/5/2/2/1 proper)
My week 2, day 1 results: 10/5/3/2/2 (7/4/2/2/1 proper)
My week 2, day 4 results: 6/4/4 (5/3/2 proper)

So, as you can see I am getting progressively worse. My back and bicep muscles do not even feel that tired this week, it almost feels as a mental block (there are usually lots of people in the workout park -- my rational side knows that they would not judge my rep. numbers, but I still do not feel comfortable doing the pull-ups there).

Has anyone else been in my situation before? Does anyone have any recommendations?

As for my diet, I try to have at least 200g of some meat per day (usually chicken, pork chops or beef/pork grounded mix) for lunch with rice or potatoes. I used to eat rye bread and some vegetable (apple/banana) for breakfast and rye bread and some vegetable (banana/cucumber) for dinner. I usually eat some vegetable as a snack. I have some questions about my diet as well, but that would be off topic.",,False,,t5_2tf0a,False,,,True,t3_1ewu6m,http://www.reddit.com/r/bodyweightfitness/comments/1ewu6m/im_getting_progressively_worse_at_some_exercises/,
1368376682.0,29,self.bodyweightfitness,1e6tv9,Using sandbag squats,37,8,27,http://www.reddit.com/r/bodyweightfitness/comments/1e6tv9/using_sandbag_squats/,"Don't shoot me, it's not bodyweight, but I'm otherwise doing a bodyweight routine.

If you were going to incorporate sandbag squats as your leg exercise, what variation(s) would you recommend? I started doing front squats. I know I won't be able to increase the weight as much as I could with a barbell, but for now it's good enough. ",,False,,t5_2tf0a,False,,,True,t3_1e6tv9,http://www.reddit.com/r/bodyweightfitness/comments/1e6tv9/using_sandbag_squats/,
1367110411.0,30,self.bodyweightfitness,1d8w8d,Little bit confused on how you're supposed to stack sets.,34,4,13,http://www.reddit.com/r/bodyweightfitness/comments/1d8w8d/little_bit_confused_on_how_youre_supposed_to/,"The FAQ says that you can stack different reps in-between resting periods, so long as they don't focus on the same muscle groups. So instead of, say, doing a set of five rows, waiting three minutes, five more rows, etc., I can shorten time by doing this:

* Five rows

* Wait one and a half minutes

* Five pushups

* Wait one and a half minutes

And so on until I'm done with the horizontal aspect, and then I do the same sandwiching thing with the vertical portion of the Beginner's Routine.  Is that how it's supposed to go? Or am I doubling up on the same muscle group, and am instead supposed to sandwich the vertical pulls with the horizontal pulls?",,False,,t5_2tf0a,False,,,True,t3_1d8w8d,http://www.reddit.com/r/bodyweightfitness/comments/1d8w8d/little_bit_confused_on_how_youre_supposed_to/,
1365516951.0,30,self.bodyweightfitness,1bzn4n,Is training the false grip solely for preparing for muscle ups?,34,4,5,http://www.reddit.com/r/bodyweightfitness/comments/1bzn4n/is_training_the_false_grip_solely_for_preparing/,I'm just wondering if the only reason to train false grip is if you plan on doing muscle ups in the near future. Or are there other advantages that make it a worthwhile endeavor (as opposed to spending that same time using regular grip)? ,,False,,t5_2tf0a,False,,,True,t3_1bzn4n,http://www.reddit.com/r/bodyweightfitness/comments/1bzn4n/is_training_the_false_grip_solely_for_preparing/,
1365449462.0,31,self.bodyweightfitness,1bxqfe,Why doesnt weight exercises translate to bodyweight moves?,36,5,16,http://www.reddit.com/r/bodyweightfitness/comments/1bxqfe/why_doesnt_weight_exercises_translate_to/,"Just as an example, I can lat pull down around 250 for 5-8 reps depending how far along it is in my workout, but i can only do around 6-8 pullups with a 15lb weight on my back. Why doesnt this translate over, and same thing for other exercises
Thanks in advance",,False,,t5_2tf0a,False,,,True,t3_1bxqfe,http://www.reddit.com/r/bodyweightfitness/comments/1bxqfe/why_doesnt_weight_exercises_translate_to/,
1364600822.0,28,self.bodyweightfitness,1b9v7t,Average workout time,34,6,32,http://www.reddit.com/r/bodyweightfitness/comments/1b9v7t/average_workout_time/,"Hey folks, I'm so glad I found this subreddit. I've mostly been a runner the last few years, but then decided this year I wanted to start building strength as well. I'm just coming off p90x and I have decided to go with a bodyweight routine. 

I have read the FAQ, the exercise progressions and that awesome beginner routine that one of you folks made. I'm super excited to start and have already made my own parallettes and bought some rings. 

I wanted to get an idea of how long your average workout times are. Once you combine the warm up, stretching, skills and all. Are we talking 40 minutes, an hour? I'm just curious what folks do. Thanks a bunch!",,False,,t5_2tf0a,False,,,True,t3_1b9v7t,http://www.reddit.com/r/bodyweightfitness/comments/1b9v7t/average_workout_time/,
1364390422.0,29,self.bodyweightfitness,1b3wcl,Weighted pistols with a round back?,31,2,4,http://www.reddit.com/r/bodyweightfitness/comments/1b3wcl/weighted_pistols_with_a_round_back/,"I've never done barbell squats, but from what I understand, it is very important to keep your back straight when doing them in order to prevent injury.

When doing pistols it seems almost impossible to me to keep my back from rounding, and all the videos I've watched have people do them with a rounded lower back. This makes sense, since you need to bring your upper body forward if you don't want to fall backwards, and unless you have exceptional hip mobility, the only way to do that is to round your back.

With bodyweight pistols, a rounded back is probably not too harmful, but what if you add weight? Compared to barbell squats, the weight is laughably small, but as the weight slowly increases (atm I'm doing 3x6 with 15kg), I'm starting to worry about my back a bit.

How is your weighted pistol form? Does anyone [use a board to raise their heel](http://zigsports.files.wordpress.com/2013/01/arnold-squatting-2.jpg)? Do I need to improve my hip flexibility?",,False,,t5_2tf0a,False,,,True,t3_1b3wcl,http://www.reddit.com/r/bodyweightfitness/comments/1b3wcl/weighted_pistols_with_a_round_back/,
1364118890.0,30,self.bodyweightfitness,1awoup,Filthy Fifty for gains,34,4,10,http://www.reddit.com/r/bodyweightfitness/comments/1awoup/filthy_fifty_for_gains/,"So a friend introduced me to the workout Filthy Fifty (yeah I know, fuck crossfit and all that), I modified it so now it involves; Squats (jumping), pushups, pullups, bridges, knee/leg raises (depending on how strong I feel that day), dips. I go to five reps - take a fifteen second break, five reps, fifteen, five reps, fifteen then after that I add a consecutive five seconds after each five reps (confusing I know), could this be considered at very least a decent way to make strength gains (I would like Strength x Endurance x Aesthetics with importance in that order). I am considering increasing my first few rep range/lowering my later rep range to just a thirty second break, would this change things much? the whole purpose of the original filthy fifty (and crossfit entirely from what I understand) is beating the clock (and as such is basically pure endurance) but I honestly couldn't give a shit about that.",,False,,t5_2tf0a,False,,,True,t3_1awoup,http://www.reddit.com/r/bodyweightfitness/comments/1awoup/filthy_fifty_for_gains/,
1363794637.0,29,self.bodyweightfitness,1ao2gb,Numbness in thumb pad after handstand practice. Is this cause for concern?,37,8,9,http://www.reddit.com/r/bodyweightfitness/comments/1ao2gb/numbness_in_thumb_pad_after_handstand_practice_is/,I am a 29 M beginner to bodyweight training who has been doing the beginner routine and daily wall handstand practice for about three weeks.  About a week ago during HS my left thumb pad would start to go numb about 5 minutes in.  It seems to have progressed a bit such that i still have some numbness today after last nights practice.  It's only happening on one thumb and it seems to come and go but always follows handstand practice.  Should i get it checked out or am i pinching a nerve or something?,,False,,t5_2tf0a,False,,,True,t3_1ao2gb,http://www.reddit.com/r/bodyweightfitness/comments/1ao2gb/numbness_in_thumb_pad_after_handstand_practice_is/,
1363665122.0,28,self.bodyweightfitness,1akmwj,"Hey, former gymnast here.",35,7,6,http://www.reddit.com/r/bodyweightfitness/comments/1akmwj/hey_former_gymnast_here/,"I'm looking for some routines/workouts that I can do that are in my level of experience. I stopped doing gymnastics a year ago, so I can still do a lot of the stuff I used to, but I'm just looking to see if anyone has any ideas. I can still do handstand walks, and walkovers, and even back handsprings, so those aren't a problem. Thanks for the help, guys! ",,False,,t5_2tf0a,False,,,True,t3_1akmwj,http://www.reddit.com/r/bodyweightfitness/comments/1akmwj/hey_former_gymnast_here/,
1363294087.0,29,self.bodyweightfitness,1ab2du,Cheating recovery,34,5,8,http://www.reddit.com/r/bodyweightfitness/comments/1ab2du/cheating_recovery/,"Instead of trying to fit in 4-5 exercises in every other day, could we simply do 2-3 exercises every day, with no rest days even on the weekends, and still benefit just as well, or better?  

My hypothesis is that you could possibly heal faster day by day due to less stress on the body, and that you in fact might progress faster.
I know sometimes when i get to my 3rd upper body exercise, my energy levels are dwindling and my muscles are wanting to give up.
Mind you this is even with ample amount of rest between sets, 3-5 minutes, sometimes even longer. Therefore i feel like progressions on that last exercise or 2 will suffer, but maybe not if i spread the workouts across the whole week.",,False,,t5_2tf0a,False,,,True,t3_1ab2du,http://www.reddit.com/r/bodyweightfitness/comments/1ab2du/cheating_recovery/,
1363226384.0,31,reddit.com,1a9aw8,Help Steve and Chris decide on the next book cover for OG.,34,3,9,http://www.reddit.com/r/bodyweightfitness/comments/1a9aw8/help_steve_and_chris_decide_on_the_next_book/,,,False,,t5_2tf0a,False,,,False,t3_1a9aw8,http://www.reddit.com/r/overcominggravity/comments/1a8mt4/help_us_decide_on_next_book_cover/,
1362502568.0,29,self.bodyweightfitness,19pqm8,Gold Medal Bodies reviews Overcoming Gravity - my worlds are colliding!,32,3,24,http://www.reddit.com/r/bodyweightfitness/comments/19pqm8/gold_medal_bodies_reviews_overcoming_gravity_my/,"http://www.goldmedalbodies.com/overcoming-gravity-review/

I actually thought this was pretty decent, but light on the details.",,False,,t5_2tf0a,False,,,True,t3_19pqm8,http://www.reddit.com/r/bodyweightfitness/comments/19pqm8/gold_medal_bodies_reviews_overcoming_gravity_my/,
1361990358.0,29,self.bodyweightfitness,19caxe,Is 60cm away a normal starting point for stomach-to-wall handstand training?,32,3,3,http://www.reddit.com/r/bodyweightfitness/comments/19caxe/is_60cm_away_a_normal_starting_point_for/,"I'd like to be able to do a handstand by my next birthday, which is about 3 months from now. Based on checking the links here in the FAQ and elsewhere, I've opted for trying to practice ""stomach-to-wall"" handstands everyday for 10 minutes (total, not upside down time). Handstands are my main goal, so that's all I'll be doing really. I also rock-climb 1-3 times a week and have some ""cardio"" occasionally (currently, weekly session of beach volleyball). I actually guess working on the handstands might address some of the muscular imbalances I might be getting from rockclimbing, but it's also putting extra stress on my wrists and that's not nice. Anyway.

My question is, I've tried ""walking up"" to the wall for three days or so, and I've honestly never gotten really close to the wall - about 60 cms away at the closest. Is this ok, or am I just being too conservative? I'm actually afraid to go closer, so I guess that's the mental aspect right there. How fast am I supposed to be improving with this? Also, am I supposed to ""walk up"" as much as I can, wait a few seconds and go back or should I try to hold the ""closest"" position as long as I can?

Thanks all!",,False,,t5_2tf0a,False,,,True,t3_19caxe,http://www.reddit.com/r/bodyweightfitness/comments/19caxe/is_60cm_away_a_normal_starting_point_for/,
1360937718.0,32,self.bodyweightfitness,18kxal,Elbow tightness a problem?  Is this what tennis elbow is?,41,9,12,http://www.reddit.com/r/bodyweightfitness/comments/18kxal/elbow_tightness_a_problem_is_this_what_tennis/,"Might be a fapping overuse injury, but both my arms feel overly uncomfortable since I started doing a lot of dips, pullups, and pushups.  It seems to be centered on that muscle JUST below the elbow.  I don't know how to stretch it, and I don't want to stop working out.  Any advice?",,False,,t5_2tf0a,False,,,True,t3_18kxal,http://www.reddit.com/r/bodyweightfitness/comments/18kxal/elbow_tightness_a_problem_is_this_what_tennis/,
1358454809.0,29,self.bodyweightfitness,16rsfe,Routine feedback,32,3,10,http://www.reddit.com/r/bodyweightfitness/comments/16rsfe/routine_feedback/,"So I started working from home a year ago, and thought I'd take advantage of the privacy and work in working out through the day. At first, it was just random push-ups or pull-up (from the rungs of a ladder hung horizontally) 10x at a time every time I got up to pee.

Then I found this community and after reading the FAQ started trying to approach it more organized. Now I start w/ 5 minutes of handstand work, and I just started the CC bridge progression (my family has a history of back pain). Then I do ten of the following per set:
Pull-ups
Push-ups - diamond and wide alternating
Dips (from a couch and coffee table)
Inverted row (under a desk)

...with 5 sets of those done 3x a week. I've gotten rather addicted to handstands and find myself practicing them on off days as well. My goals are size and strength. I'm 5'6"" 120 lbs, so I'm trying to eat and I've been to r/gain it.

Thoughts? Anything I'm missing in the workout? Thanks!
",,False,,t5_2tf0a,False,,,True,t3_16rsfe,http://www.reddit.com/r/bodyweightfitness/comments/16rsfe/routine_feedback/,
1357834990.0,27,self.bodyweightfitness,16bimd,Learning handstands: can't seem to shift body weight onto the proper area of my palms,33,6,20,http://www.reddit.com/r/bodyweightfitness/comments/16bimd/learning_handstands_cant_seem_to_shift_body/,"I'm a newcomer to BWF, playing with handstands.  It's not coming naturally, but I feel I'm making progress-- I can tap away from wall handstands and sometimes maintain balance for a few seconds.

The most glaring difference between ideal form and what I've been doing is where my weight is positioned on my hands.  [This post](http://www.reddit.com/r/bodyweightfitness/comments/qlo8n/finally_realised_how_you_balance_a_handstand/) featured [a graphic](http://i.imgur.com/6pnjp.jpg) showing that weight should be borne on the area of the palm directly below the fingers, a sentiment echoed elsewhere.  I instinctively bear all the weight on the base of my palms ([like this](http://i.imgur.com/mMb5f.jpg)), and any effort to shift that weight forward... well, nothing happens.  I feel like I've been asked to walk on my calves-- the words make sense, but I can't translate them into coherent physical action.

Is this just a matter of practice, something that will come with concentration and hundreds of repetitions?  Or am I underdeveloped in some critical aspect of hand/wrist/forearm strength?  ",,False,,t5_2tf0a,False,,,True,t3_16bimd,http://www.reddit.com/r/bodyweightfitness/comments/16bimd/learning_handstands_cant_seem_to_shift_body/,
1357486332.0,28,self.bodyweightfitness,1629vu,"Lots of problems doing handstands (blood rush to my head, wrists hurting...)",34,6,21,http://www.reddit.com/r/bodyweightfitness/comments/1629vu/lots_of_problems_doing_handstands_blood_rush_to/,"Hey guys, I've recently started the beginner routine in the FAQ  and along with that is handstand work every day. Well, I finally found a place to (somewhat) safely do handstands, as my house is small and all the walls have some sort of hazard in front of them. I do them against a closet door (still cramped but feasable).

Anyway, one problem I'm having is blood immediatly rushing to my head. It makes it very hard as my head is pounding/hurting. Is this normal? Another thing, my wrist hurt *alot* after around my 3rd rep, as well as my back when I stand back upright. Are those normal or am I doing something wrong? Thanks!",,False,,t5_2tf0a,False,,,True,t3_1629vu,http://www.reddit.com/r/bodyweightfitness/comments/1629vu/lots_of_problems_doing_handstands_blood_rush_to/,
1355843215.0,30,self.bodyweightfitness,151xvy,Printable routine,40,10,22,http://www.reddit.com/r/bodyweightfitness/comments/151xvy/printable_routine/,"Hey guys, im just trying to get into a steady stretching and work out routine, i was wondering if anyone had a printable guide they could give me?  No specific routine in mind, just something general that will help me get into shape.

Im looking for something to help me gain some size and lose a little fat.

Thanks
",,False,,t5_2tf0a,False,,,True,t3_151xvy,http://www.reddit.com/r/bodyweightfitness/comments/151xvy/printable_routine/,
1354286373.0,26,self.bodyweightfitness,141wqi,Need help getting started to get fit! 21f.,38,12,58,http://www.reddit.com/r/bodyweightfitness/comments/141wqi/need_help_getting_started_to_get_fit_21f/,"I am not happy with myself at the moment. I don't want to lose loads of weight, but at least a little, and I want to build muscle. I have read the fitness FAQ, but would like to know what would workouts would be best for my shape etc. I can't afford to go to the gym, so workouts from home and a diet is needed I think.

I have a stationary bike and I've started running.

This is me now: http://imgur.com/h84Ha,NRhXO,n8Xsb

I am 5'2 and around 120lbs. 

Advice needed please!
",,False,,t5_2tf0a,False,,,True,t3_141wqi,http://www.reddit.com/r/bodyweightfitness/comments/141wqi/need_help_getting_started_to_get_fit_21f/,
1353076424.0,29,self.bodyweightfitness,13asb5,Doing skill work in rest days?,33,4,4,http://www.reddit.com/r/bodyweightfitness/comments/13asb5/doing_skill_work_in_rest_days/,"So, until now, I was just doing a basic strength progression, but after reading the FAQ and other sites, I decided to add some new exercises (handstands and L-Sit, two exercises I wasn't doing).

In the FAQ they are described as skill work. Right now I have problems adding new exercises in my strength routine due to time, so I was wondering if I could do this skill work in my rest days. Would this affect my recovery or my progress?",,False,,t5_2tf0a,False,,,True,t3_13asb5,http://www.reddit.com/r/bodyweightfitness/comments/13asb5/doing_skill_work_in_rest_days/,
1349007413.0,29,plosone.org,10phx7,I think you guys may be interested in this scientific paper,50,21,24,http://www.reddit.com/r/bodyweightfitness/comments/10phx7/i_think_you_guys_may_be_interested_in_this/,,,False,,t5_2tf0a,False,,,False,t3_10phx7,http://www.plosone.org/article/info%3Adoi%2F10.1371%2Fjournal.pone.0012033,
1348504883.0,31,self.bodyweightfitness,10edjs,Kid with a partial paralysis wonders where to start,34,3,12,http://www.reddit.com/r/bodyweightfitness/comments/10edjs/kid_with_a_partial_paralysis_wonders_where_to/,"Hey everyone :)
So I have a partial right arm paralysis (paresis, technically) and basically that means that my right arm doesn't respond to many commands sent out by the brain. This has resulted in some shitty workout sessions.

Just to explain the extent of it:

Try doing a pull up and right in the middle of it, your right arm won't listen and won't pull up further. It's always at the same exact spot so you have two options: cry in a corner, or bulk up your left arm to get over that ""dead spot"". 

In other cases, I can't lift my arm straight up (even without a weight) so trying to get two weights and lift them straight up is impossible.

Anyways, I used to work out daily at the gym but the problem was the unevenness of the work out. Basically work out machines allowed me to push ""forward"" instead of ""up"" to pull a weight up (hope that makes sense).

So I was wondering what kind of routine you would suggest or if you ever deal with anything like that? 

P.S. The scary part is that if I don't work out routinely, my arm automatically twists, degrades in muscle, sensitivity, and puts a strain on my back and spine. ",,False,,t5_2tf0a,False,,,True,t3_10edjs,http://www.reddit.com/r/bodyweightfitness/comments/10edjs/kid_with_a_partial_paralysis_wonders_where_to/,
1345109234.0,28,self.bodyweightfitness,yb9rj,Fat chick can't do shoulderstand squats and a couple übernoob questions...,36,8,26,http://www.reddit.com/r/bodyweightfitness/comments/yb9rj/fat_chick_cant_do_shoulderstand_squats_and_a/,"Short story time: I lost 55 pounds with weight watchers last year. 342 to 287 lbs. I stopped doing weight watchers because I started nursing school and I was trying to simplify things to focus on school. This summer my weight creeped up to 302. I had a bit of a freakout being over 300 pounds again so I started looking to change. I started counting calories a little over a week ago and I'm down to 297. 

Somewhere in the mix I was given a weight set and started attempting to lift weights. Mainly because I 1.) often work with BIG patients that need to be moved and I want be strong enough that I won't injure myself or the patients and 2.) weight loss has given me grandma underarms. I was to tone my arms a bit to combat this.

Bench pressing hurt my shoulders, a lot of the movements didn't feel natural/I probably wasn't doing them right and it felt like a recipe for injury. So I gave away the weight set and started researching alternatives. I read through convict conditioning this week and I like that it starts out simple and advances gradually.

I think I can do this. 

Except tonight I tried doing shoulderstand squats and I couldn't even get up on my shoulders let alone hold myself in that position. So I tried jackknife squats and did reasonably okay with them (Did 4 x 10 trying to figure out where to center my weight. It was a little awkward but my knees don't hurt like when I do regular bodyweight squats.)

So a few questions:

-Is there an alternative to shoulderstand squats I can do before jackknife squats or should I start there? 
-When doing jackknife squats I assume your knees shouldn't cross your toes just like regular squats? Just how much of your body weight do you rest on your arms (10%? 25%?) and do you maintain that or do you lean forward before you push up again? It seemed that by the time I got squated down I didn't have any weight on my arms at all. Just want to make sure I'm doing this right! 
-Any suggestions for bodyweight exercises that I can do in my spare time to work on my triceps?

**tl:dr I'm too fat to do shoulderstand squats. Please suggest alternatives for convict conditioning.**",,False,,t5_2tf0a,False,,,True,t3_yb9rj,http://www.reddit.com/r/bodyweightfitness/comments/yb9rj/fat_chick_cant_do_shoulderstand_squats_and_a/,
1340916240.0,29,gymnasticbodies.com,vrd34,Lat Flys for Shoulder Mobility,32,3,12,http://www.reddit.com/r/bodyweightfitness/comments/vrd34/lat_flys_for_shoulder_mobility/,,,False,,t5_2tf0a,False,,,False,t3_vrd34,http://gymnasticbodies.com/tutorials/lat-flys/,
1340071969.0,30,self.bodyweightfitness,v97wx,"r/fitness has tons of post that show off before and after pictures, but bodyweightfitness doesn't. Is that because the results are not as good?",38,8,37,http://www.reddit.com/r/bodyweightfitness/comments/v97wx/rfitness_has_tons_of_post_that_show_off_before/,I was just wondering why there isn't any post that show improvement pictures. it would be good for beginners like me to see what type of gains can be made. ,,False,,t5_2tf0a,False,,,True,t3_v97wx,http://www.reddit.com/r/bodyweightfitness/comments/v97wx/rfitness_has_tons_of_post_that_show_off_before/,
1337131610.0,28,sandowplus.co.uk,tp7q2,Bodyweight History: The York Handbalancing Course (late 40s/early 50s),32,4,6,http://www.reddit.com/r/bodyweightfitness/comments/tp7q2/bodyweight_history_the_york_handbalancing_course/,,,False,,t5_2tf0a,False,,,False,t3_tp7q2,http://www.sandowplus.co.uk/Competition/Hoffman/YorkHandBalance/yorkhb1.htm,
1333544721.0,30,self.bodyweightfitness,rst2c,Starting Power (Vert Jump Training),37,7,12,http://www.reddit.com/r/bodyweightfitness/comments/rst2c/starting_power_vert_jump_training/,"**Introduction**

As I wrote this post, I realized that there's a lot more to bodyweight power training than a single workout or a few exercises. I've started work on an ebook to cover everything, but it will predictably take time to be of the quality I would like.

But there have been some vert jump and power questions recently and I said I'd post a workout, so I want to do that. Before we get to that, there are a few general things you need to know. First, ""power"" as we know it is essentially a coordination of the force generated by elastic tendon contraction (which can be trained just like muscular) and muscular contraction. The secret to good power generation is all about biomechanics and coordinating these two types of contraction. I'll explain a bit more with the exercises.

Second, squatting is a proven way to increase vertical jump capacity, and the Olympic lifts are the kings of power as far as weightlifting is concerned. These are all excellent exercises, and if you have access to them, I would highly recommend doing them, even if only for a few mesocycles a year.

And third, plyometrics are very hard on the CNS and connective tissue. You may not realize it at first, but they should have low reps for good reason. If you are properly executing them, you should need significant rest between workouts. Proper form is far more important than insane amounts of reps or any type of interval training, so rest as if you were weight training (about 2-4 minutes between sets). Try to limit this type of workout to twice a week to allow your CNS and connective tissue to recover. Also, these exercises were chosen for simplicity and are geared for a beginner. More advanced trainees can try other things like squat-jumps, 40-yard dashes, broad jumps, and skipping for distance.


**Warmup**

Any sort of plyometric exercise requires significant warmup for both the muscles and the tendons. Note that everything is done at ""warmup pace."" You don't want to blow yourself out on the high knees or squats or anything. My typical warmup is something like:

25 half-jacks

25 jumping jacks

50 high knees (25 per leg)

50 heels-to-rump (running in place kicking yourself in the butt)

20 bodyweight squats

2-3 minutes jump rope (if you can do 50 rope jumps in a row, start trying to do double-unders)


**Beginner Power Workout**

*Bunny hops*

These are mostly skill and proprioception work. It doesn't seem like it, but they are. Your goal is to use very little muscular energy to propel yourself forward. To do this, you stand with your feet wider than shoulder width at a slight outward angle. Then squat down as low as you can until you feel tightness in your hips and glutes. Experienced weightlifters will recognize this as similar to the bottom of a squat but lower because you allow your posterior chain to relax somewhat. You should be able to stay in this position for a long time if you are properly using tendon elasticity rather than muscular contraction to hold the position. Once you're comfortable there, you should start making short rocking hops forward. You should land each hop on your heels and roll onto your toes, which should provide enough momentum to rotate your entire lower body using your abs so that you can land on your heels again. This exercise is primarily to practice and learn proper tendon loading in your hips and knees as well as lower leg weight transfer when jumping from standing (i.e., coming up on your toes), not exhaust your muscles. In doing so, it also strengthens your connective tissue. You can identify what muscles you're using to ""cheat"" if they are burning by the end of your sets.

3x15


*Depth jumps*

These help teach the biomechanics of proper loading from a standing position and also strengthen the connective tissue. They also teach proper timing for muscular contraction. Essentially, you hop down from a box or step 4-8 inches high and then immediately jump as high as you can. You should go from the box to the ground and then land your jump on the ground as well. Note that you should land on the balls of your toes first, not your heels. The muscular contraction required to absorb the shock and reverse direction is almost the optimal muscle loading to maximize jump height from standing. The added ballistic stress of the initial fall also helps train tendon elasticity. Take a moment at the top before every rep and after every rep, step back onto the box, don't hop back onto it.

[Here](http://www.youtube.com/watch?v=AKtSJc39QNc) is a good video to describe the concept.

3x5


*Burpees*

Everyone loves burpees, right? In any case, your goal with these is the final jump. Jump as high as you can, but try to keep it one motion. Coming out of the squat, you should be sure to initiate the motion with hip drive first and then use the lower leg. The burpee does a lot of other stuff besides just the vertical jump, but it helps train both the stepping vert jump and the standing vert jump. It also builds the foundational body mechanics for more advanced power motions (horizontal extension and body rotation in the anterior-posterior plane).

3x10


**Conclusion**

That should be enough to get your started. If anything, after a few weeks of training, you can add sets to the depth jumps. I usually recommend adding one set every two weeks of training, but like anything, if you are more experienced with this type of workout or are an athlete, you can add a set every week. Keep in mind though that connective tissue and CNS stress are far more insidious that muscle soreness, and you may not realize how much recovery you need. Better to err on the side of slow progress than get injured. Once you hit 5x5 depth jumps, try dropping back to 3x5 depth jumps and adding 3x5 squat jumps. Then add one set to both every 2 weeks. By the end of a few months of the program, you should be at 5x5 depth jumps and 5x5 squat jumps. At that point, you should be seeing significant gains in your vertical jump capacity.",,False,,t5_2tf0a,True,,,True,t3_rst2c,http://www.reddit.com/r/bodyweightfitness/comments/rst2c/starting_power_vert_jump_training/,
1332359068.0,31,youtube.com,r77c0,Superhuman upper body strength by TheSupersaiyan [x-post from r/fitness],37,6,5,http://www.reddit.com/r/bodyweightfitness/comments/r77c0/superhuman_upper_body_strength_by_thesupersaiyan/,,,False,,t5_2tf0a,False,,,False,t3_r77c0,http://www.youtube.com/watch?v=45SYSt9r4o0,
1328496435.0,29,youtube.com,pcmdo,19 One Arm Pull Ups,30,1,6,http://www.reddit.com/r/bodyweightfitness/comments/pcmdo/19_one_arm_pull_ups/,,,False,,t5_2tf0a,False,,,False,t3_pcmdo,http://www.youtube.com/watch?v=XBFRZnjK8a4,
1375488698.0,28,self.bodyweightfitness,1jlk5t,How important are the lower back muscles in the frog stand/tuck planche/planche?,38,10,11,http://www.reddit.com/r/bodyweightfitness/comments/1jlk5t/how_important_are_the_lower_back_muscles_in_the/,,,False,,t5_2tf0a,False,,,True,t3_1jlk5t,http://www.reddit.com/r/bodyweightfitness/comments/1jlk5t/how_important_are_the_lower_back_muscles_in_the/,
1375331583.0,31,self.bodyweightfitness,1jh230,Wrist pain?,41,10,21,http://www.reddit.com/r/bodyweightfitness/comments/1jh230/wrist_pain/,"I'm a newbie to this, but I started doing some dips, pull-ups, pushups and handstands against a wall. It was okay but I'm feeling a lot of tendon or ligament pain that I never got form traditional weightlifting, and my wrists hurt. None of the pain is ""good"" pain - it's not in the muscle. What should I change?",,False,,t5_2tf0a,False,,,True,t3_1jh230,http://www.reddit.com/r/bodyweightfitness/comments/1jh230/wrist_pain/,
1373804560.0,27,self.bodyweightfitness,1i9u1k,L-sit and Handstand form check,32,5,14,http://www.reddit.com/r/bodyweightfitness/comments/1i9u1k/lsit_and_handstand_form_check/,"Hi guys,

recentely I have incorporated l-sit and handstand again in my routine and I would like some advices on my form.

I am experiencing some good improvements in the handstand in particular, because in a couple of weeks I have reached 7 seconds max hold in the free handstand.

As for the l-sit, instead, I am not sure I am doing it completely correct because of the rounded back. I have to say that the first time I tried to do an l-sit on the ground it was completely different from the one on parallels or on rings and it required a lot more efforts.

Anyway this is the [L-Sit](http://i.imgur.com/1kEOeji.jpg) and this is the [handstand](http://i.imgur.com/53ApIV5.jpg) .

Any critique is very appreciated!",,False,,t5_2tf0a,False,,,True,t3_1i9u1k,http://www.reddit.com/r/bodyweightfitness/comments/1i9u1k/lsit_and_handstand_form_check/,
1366950259.0,28,self.bodyweightfitness,1d4ux0,Anyone here not able to overhead press due to shoulder pain but find handstand presses to be fine?,31,3,15,http://www.reddit.com/r/bodyweightfitness/comments/1d4ux0/anyone_here_not_able_to_overhead_press_due_to/,"I know a lot of people get pain from bench press but are fine with pushups. I'm wondering if the same is the case with people having trouble with overhead presses, can they do handstand work fine? 

Edit - apparrently handstand press refers to a specific way to get into a handstand. I basically just mean handstand pushups or really any handstand variation work. ",,False,,t5_2tf0a,1367015632.0,,,True,t3_1d4ux0,http://www.reddit.com/r/bodyweightfitness/comments/1d4ux0/anyone_here_not_able_to_overhead_press_due_to/,
1364950953.0,28,self.bodyweightfitness,1bk10j,Help on lat problems with pull ups.,29,1,10,http://www.reddit.com/r/bodyweightfitness/comments/1bk10j/help_on_lat_problems_with_pull_ups/,When I pull up I only feel my right lat working and not the left. Could it be an un even bar or something like that?,,False,,t5_2tf0a,False,,,True,t3_1bk10j,http://www.reddit.com/r/bodyweightfitness/comments/1bk10j/help_on_lat_problems_with_pull_ups/,
1364122156.0,29,self.bodyweightfitness,1awq0y,pullup question,30,1,7,http://www.reddit.com/r/bodyweightfitness/comments/1awq0y/pullup_question/,I started doing close grip pullups (hands touching eachother) and when I use the underhand grip i feel my upper chest muscles working but not my lats. Am I doing something wrong?,,False,,t5_2tf0a,False,,,True,t3_1awq0y,http://www.reddit.com/r/bodyweightfitness/comments/1awq0y/pullup_question/,
1364093127.0,25,self.bodyweightfitness,1aw7rw,Best exercise to tighten chest? Remove flabby moobs?,50,25,49,http://www.reddit.com/r/bodyweightfitness/comments/1aw7rw/best_exercise_to_tighten_chest_remove_flabby_moobs/,"No matter how much I excircise, I still have flab. I used to do cardio to get rid of my bulk weight (over the summer from 225 to 190) and it was amazing, losing so much weight. However, the cardio did not help much with the extra skin flab. I am now left with excess amounts of moob. Tips on how to tighten chest?

When I stand tall, chest out, you cant really tell I have moobs. If I bend over to pick something up and I am shirtless, it looks like two melting upside down ice cream cones. Very ugly",,False,,t5_2tf0a,False,,,True,t3_1aw7rw,http://www.reddit.com/r/bodyweightfitness/comments/1aw7rw/best_exercise_to_tighten_chest_remove_flabby_moobs/,
1359941808.0,28,self.bodyweightfitness,17u7rf,"I'm Pregnant!! Can't see my doc til Wednesday, what should I stop doing?",55,27,56,http://www.reddit.com/r/bodyweightfitness/comments/17u7rf/im_pregnant_cant_see_my_doc_til_wednesday_what/,"I just found out a couple days ago that I'm 5 weeks pregnant. Super excited, and I want to make sure I've got a good strong body for baby. Too bad I'd only just started body weight fitness. I can't get into my doctor until Wednesday at the earliest, and that's just my primary care doctor, not even a ob/gyn. I'm looking for personal experience, suggestions, and studies on what is safe for  me to do until I can talk to my doctor. I don't want to stop exercising all together, and I've read that I shouldn't.

I'm at the super beginner phases of the exercises, between first and third progressions on the beginner routine, except pull ups, which I'm still working up to with a program worked out with my Physical therapist (shoulders, not an injury, so non-strenuous its not even really part of my question)

Also doing molding mobility and starting strength. I had just started jumprope for cardio (I haven't jumped more than 10 times in a row yet. Sadly, thats enough to get me breathing hard). I know that if I were a runner, I could continue running if I scaled it back a bit, so I'm wondering if I should hold back on jump rope all together. 

Is it ok to do things like leg lifts and planks? Any stretches or the like that I should avoid? Any that I should add? Nothing I'm doing is super strenuous, I'm just weaning myself into this.

I'm not over weight, and I'm eating well. I'm just looking for BWF specific advice to hold me over til I get to talk to my doctor.",,False,,t5_2tf0a,False,,,True,t3_17u7rf,http://www.reddit.com/r/bodyweightfitness/comments/17u7rf/im_pregnant_cant_see_my_doc_til_wednesday_what/,
1354667946.0,29,youtube.com,14ake4,HS Form Critique? Starting to integrate HS work to my routine.,37,8,19,http://www.reddit.com/r/bodyweightfitness/comments/14ake4/hs_form_critique_starting_to_integrate_hs_work_to/,,,False,,t5_2tf0a,False,,flair,False,t3_14ake4,http://www.youtube.com/watch?v=YE4STj94wps,
1354207910.0,27,self.bodyweightfitness,1400p6,Knee strengthening exercises?,35,8,21,http://www.reddit.com/r/bodyweightfitness/comments/1400p6/knee_strengthening_exercises/,"I've never done anything to injure them, I just inherited bad knees.  If I'm even a millimeter off from perfect squat form, either with weights or bodyweight, my right knee starts letting me know about it almost immediately.

When I had access to a gym, barbell squats helped a lot once I got the form down and the pain started going away.  However now I'm stuck with bodyweight squats and watching people do pistols makes me wince.  Is there any accessory work I can do to strengthen my knees?",,False,,t5_2tf0a,False,,,True,t3_1400p6,http://www.reddit.com/r/bodyweightfitness/comments/1400p6/knee_strengthening_exercises/,
1352901706.0,30,fitness666.com,136igw,Anyone tried this Fitness666 out?  I'm looking for a plan and this seems good,33,3,11,http://www.reddit.com/r/bodyweightfitness/comments/136igw/anyone_tried_this_fitness666_out_im_looking_for_a/,,,False,,t5_2tf0a,False,,,False,t3_136igw,http://www.fitness666.com/p/bodyweight-666.html,
1351796775.0,28,self.bodyweightfitness,12gzrv,Find a narrow hallway to practice your handstands.,31,3,12,http://www.reddit.com/r/bodyweightfitness/comments/12gzrv/find_a_narrow_hallway_to_practice_your_handstands/,"I've been having trouble falling one way or another when I practice my handstands. It's been frustrating to fall to my feet over and over in one direction against a wall. I don't know if it's standard practice, but I felt like it was a mini personal epiphany to practice in a hallway. I keep falling to one direction or another, only to be caught by a wall on either side. It's slowly it's teaching me proper form, without having someone to hold your legs. Thought I'd share, even if there's just one guy who didn't already know to do this.",,False,,t5_2tf0a,False,,,True,t3_12gzrv,http://www.reddit.com/r/bodyweightfitness/comments/12gzrv/find_a_narrow_hallway_to_practice_your_handstands/,
1351616860.0,28,self.bodyweightfitness,12cgze,Beginner neck exercises ?,29,1,17,http://www.reddit.com/r/bodyweightfitness/comments/12cgze/beginner_neck_exercises/,Does anyone have any favourite neck exercises to replace heavy shrugs ? Really want to hit that area and google results are a little confusing. ,,False,,t5_2tf0a,False,,,True,t3_12cgze,http://www.reddit.com/r/bodyweightfitness/comments/12cgze/beginner_neck_exercises/,
1351413730.0,26,self.bodyweightfitness,127ocg,Can you guys clarify about pistols and knee pain?,29,3,18,http://www.reddit.com/r/bodyweightfitness/comments/127ocg/can_you_guys_clarify_about_pistols_and_knee_pain/,"I have been doing CC for a few months now. I am pretty new to fitness so I haven't got very far. My main reason for doing bodyweight instead of weightlifting is safety, less chance of screwing up the form (or just a momentary focus problem) giving me an injury. So far, I am painfree, injury-free etc (and very slowly progressing, too). 

I was telling about it to a friend of mine (who is more advanced in fitness, mixes bodyweight and freeweight regularly) that I am working towards pistols (aka one-legged squats) and he tried to convince me that this type of squat specifically is very bad for knees, that one should rather do goblet squats (and add weights). It was the first time I heard about this and I haven't been able to find a good source that would explain how different squat variants affect knees.

tl;dr Is there reaason to believe that pistols are harmful for knees?",,False,,t5_2tf0a,False,,,True,t3_127ocg,http://www.reddit.com/r/bodyweightfitness/comments/127ocg/can_you_guys_clarify_about_pistols_and_knee_pain/,
1347671611.0,27,self.bodyweightfitness,zwn89,How long should you hang for pure grip strength in CC2 ?,31,4,10,http://www.reddit.com/r/bodyweightfitness/comments/zwn89/how_long_should_you_hang_for_pure_grip_strength/,,,False,,t5_2tf0a,False,,,True,t3_zwn89,http://www.reddit.com/r/bodyweightfitness/comments/zwn89/how_long_should_you_hang_for_pure_grip_strength/,
1347575666.0,26,self.bodyweightfitness,zugmi,I want to share my routine with everyone here. I call it 50's day.,46,20,25,http://www.reddit.com/r/bodyweightfitness/comments/zugmi/i_want_to_share_my_routine_with_everyone_here_i/,"Warm up:
I run  to get to the gym, half of the run is up hills. The other half which is down hill I strafe backwards or run backwards while going down hill. I don't run forwards down hill. I jog when it's flat.

At the gym:

**10 SETS OF 5**

50 dips

50 push ups. (wide, diamond, fingertip, wrist, mix it up)

50 weighted decline sit ups (using / currently)

50 chin ups

50 pistol squats (working towards free standing by using TRX ropes to keep balance)

50 weighted leg lifts (/ held between my feet, laying prone on my back, hands above head holding something solid to keep flat.)

50 pull ups

50 burpees (jump with hands raised to push up)

50 hanging leg lifts (differing grip positions, bring toes up to bar keeping legs straight.)


5 sets of 21's with / dumbbells (21's = 7 lower half curls, 7 upper, and 7 full curls. Alternate hammer grip and regular)

Handstand to fail 3X

After gym:  return trip. Run my ass home up a very steep hill, again resting down hills, jog/run/sprint uphill depending on energy level.

I am doing this once a week. I also keep adding and removing different parts of the routine depending on what I feel like I'm not hitting enough. I try to go 1-2 more times a week doing different routines like bear complex and progression stuff from pulled from gymnastics etc.

Edit: Fuck I kinda have a thin skin about this post. I was pretty proud of myself for being able to complete it.. I just wanted to share a routine I made. I'm sure you all have your own ideas about it. If it's something yo're interested in take what you want and leave the rest. I'm not asking anyone to judge it and I'm not asking for advice on how to construct what I do. It works for me. I'm in great condition thanks to the discipline I gained by making things difficult for myself and creating these challenges. If It looks like something ""designed to make you tired"", it is. It's an exercise routine. If you can complete it good on ya. If it's not your thing also good shit dude, carry on.",,False,,t5_2tf0a,1347596590.0,,,True,t3_zugmi,http://www.reddit.com/r/bodyweightfitness/comments/zugmi/i_want_to_share_my_routine_with_everyone_here_i/,
1344356602.0,28,self.bodyweightfitness,xtv5m,Building shoulder strength for handstand,29,1,31,http://www.reddit.com/r/bodyweightfitness/comments/xtv5m/building_shoulder_strength_for_handstand/,"Hi guys,

I'm wondering what exercises might help me raise my shoulder strength to be able to do a handstand. I'm currently doing CC 4 times per week 3x5-8 in most exercises..except the HSPU progression. 

Thanks in advance. ",,False,,t5_2tf0a,False,,,True,t3_xtv5m,http://www.reddit.com/r/bodyweightfitness/comments/xtv5m/building_shoulder_strength_for_handstand/,
1340266539.0,28,self.bodyweightfitness,vdghe,On Handstand Training,32,4,22,http://www.reddit.com/r/bodyweightfitness/comments/vdghe/on_handstand_training/,"Just a few questions for you guys: whats a reasonable amount of time that I should be devoting to this skill every day?And for that matter, should I spend this time doing stomach to wall handstands, or practice free standing handstands? For those of you that have a solid freestanding handstand, what training methods did you find most successful? My long term goals are a 60 second free standing handstand. I can hold one against a wall for 2:30, and do multiple handstand push ups, it seems to be my balance that's lacking.",,False,,t5_2tf0a,False,,,True,t3_vdghe,http://www.reddit.com/r/bodyweightfitness/comments/vdghe/on_handstand_training/,
1339923360.0,28,youtube.com,v698j,Phenomenal pole dancing/gymnast routine. (Xpost 2XChromosones). ,36,8,12,http://www.reddit.com/r/bodyweightfitness/comments/v698j/phenomenal_pole_dancinggymnast_routine_xpost/,,,False,,t5_2tf0a,False,,,False,t3_v698j,http://www.youtube.com/watch?v=ICMBYCS7sLs&feature=channel&list=UL,
1329507449.0,28,self.bodyweightfitness,pu9lv,[Flexibility Friday] Hamstrings!,34,6,33,http://www.reddit.com/r/bodyweightfitness/comments/pu9lv/flexibility_friday_hamstrings/,"(Sorry for the timing on this, guys. Been busy most of the day).

Welcome to Flexibility Friday. The point of this thread is to discuss flexibility - techniques, tools, struggles, and hardships.

The topic this week is a **the hamstrings**. This is the one everyone has been waiting for. Everyone and their mother has issues with ""touching their toes"". The hamstrings are probably the most commonly implied muscle when people say they are inflexible.

Let's go. What's the best for improving hamstring flexibility?

(This is, of course, open to all questions regarding flexibility. Feel free to ask)
",,False,,t5_2tf0a,False,,,True,t3_pu9lv,http://www.reddit.com/r/bodyweightfitness/comments/pu9lv/flexibility_friday_hamstrings/,
1327789071.0,29,youtube.com,p0yhi,Some of the best free running in existence = incredible display of bodyweight fitness. ,33,4,13,http://www.reddit.com/r/bodyweightfitness/comments/p0yhi/some_of_the_best_free_running_in_existence/,,,False,,t5_2tf0a,False,,,False,t3_p0yhi,http://www.youtube.com/watch?v=dHy9W9LpvlQ&hd=1,
1376264817.0,28,self.bodyweightfitness,1k68if,"When you go on a diet with the purpose of losing fat, does the calorie deficit not affect your muscle mass too?",35,7,15,http://www.reddit.com/r/bodyweightfitness/comments/1k68if/when_you_go_on_a_diet_with_the_purpose_of_losing/,"When your body is looking for stuff to burn for energy, would it go to the fat deposits first?",,False,,t5_2tf0a,False,,,True,t3_1k68if,http://www.reddit.com/r/bodyweightfitness/comments/1k68if/when_you_go_on_a_diet_with_the_purpose_of_losing/,
1376045035.0,27,self.bodyweightfitness,1k0okp,[Form Check] Planche Lean and Tuck Planche,37,10,6,http://www.reddit.com/r/bodyweightfitness/comments/1k0okp/form_check_planche_lean_and_tuck_planche/,"Hello,

The video: http://youtu.be/vUTTMu3aQXY

Using paralletes as I've been having wrist issues, can't see them in the video. Been doing tuck planches for a while, about up to 3x30s now. 

Stats: 18M, 6', 71kg. 

Thanks in advance!",,False,,t5_2tf0a,False,,,True,t3_1k0okp,http://www.reddit.com/r/bodyweightfitness/comments/1k0okp/form_check_planche_lean_and_tuck_planche/,
1375289884.0,28,self.bodyweightfitness,1jfjgw,"Musclemania champ, Ty O-g, takes on gymnast training",34,6,8,http://www.reddit.com/r/bodyweightfitness/comments/1jfjgw/musclemania_champ_ty_og_takes_on_gymnast_training/,"Interesting look at a Bodybuilder in the realm of gymnastics. Takes on Pbar traning and rings 

Part 1: https://www.youtube.com/watch?v=KJx7wjqjPPg
Part 2: https://www.youtube.com/watch?v=5jhWOSoWhs8",,False,,t5_2tf0a,False,,,True,t3_1jfjgw,http://www.reddit.com/r/bodyweightfitness/comments/1jfjgw/musclemania_champ_ty_og_takes_on_gymnast_training/,
1373310445.0,26,self.bodyweightfitness,1hvree,A nice motivational video,38,12,4,http://www.reddit.com/r/bodyweightfitness/comments/1hvree/a_nice_motivational_video/,http://www.youtube.com/watch?v=H98RDXEbfp4,,False,,t5_2tf0a,False,,,True,t3_1hvree,http://www.reddit.com/r/bodyweightfitness/comments/1hvree/a_nice_motivational_video/,
1373078224.0,29,self.bodyweightfitness,1hq8br,How much rest is required?,36,7,5,http://www.reddit.com/r/bodyweightfitness/comments/1hq8br/how_much_rest_is_required/,"I joined the u.s. army recently. Just completed bct and am on my way to AIT. What that means is I will have a chance to work out on my own rather than when DS say. I'd like to work out every day from now on in some way or another. If I properly cycle muscles used would I be able to adequately rest the muscles, work out on my own and do the army pt required of me without issue? I do not feel army pt is intense enough but I only did basic. So army guys can you work out on your own do pt and still rest well enough to perform? If I do legs 1 day push next can I do legs again in 2-3 days? Sooner? 

Basically can you exercise everyday ""smart"" and still rest muscles for performance in tasks: i.e. low crawls, ruck marches, getting smoked, etc.

PS i intend to follow yayog and cc for my own exercises.",,False,,t5_2tf0a,False,,,True,t3_1hq8br,http://www.reddit.com/r/bodyweightfitness/comments/1hq8br/how_much_rest_is_required/,
1372265022.0,26,self.bodyweightfitness,1h48fb,Pushups for abs?,36,10,22,http://www.reddit.com/r/bodyweightfitness/comments/1h48fb/pushups_for_abs/,"Can well defined abdominal muscles can result merely from pushups? I know pushups work your core, but is it enough?

This is assuming a low BF% already.",,False,,t5_2tf0a,1372267479.0,,,True,t3_1h48fb,http://www.reddit.com/r/bodyweightfitness/comments/1h48fb/pushups_for_abs/,
1370740030.0,25,self.bodyweightfitness,1fyge9,Leg position for pull ups,31,6,10,http://www.reddit.com/r/bodyweightfitness/comments/1fyge9/leg_position_for_pull_ups/,"My bar is not very high so I need to keep my feet off the ground, and I'm not able to L-sit pull ups. But I keep my legs together and in front of me a little bit. Is that a good way of doing it? Is there any reason to tuck the legs in front of you instead of doing that? (I'm following Kelly Starrett's advice of not putting your legs behind you and crossing your feet, as many people do.)",,False,,t5_2tf0a,1370744722.0,,,True,t3_1fyge9,http://www.reddit.com/r/bodyweightfitness/comments/1fyge9/leg_position_for_pull_ups/,
1370208609.0,27,self.bodyweightfitness,1fjguv,Beginner: Simple question about handstands and L-sits,30,3,8,http://www.reddit.com/r/bodyweightfitness/comments/1fjguv/beginner_simple_question_about_handstands_and/,"So I'm using the beginners guide and it simply states 5-10 mins for handstands and 5 mins for L-sits. Does this mean I need to have several sessions that total those minutes, or do I need to work up to being able to hold the position like  that for that long?",,False,,t5_2tf0a,False,,,True,t3_1fjguv,http://www.reddit.com/r/bodyweightfitness/comments/1fjguv/beginner_simple_question_about_handstands_and/,
1369339837.0,28,self.bodyweightfitness,1exazj,L-sit thigh cramps...,33,5,6,http://www.reddit.com/r/bodyweightfitness/comments/1exazj/lsit_thigh_cramps/,Maybe this is a stupid question: I started doing L-sits and can hold them about 5 sec before my thighs start cramping and have to stop. Is this normal and just have to suck it up or am I doing something wrong?,,False,,t5_2tf0a,False,,,True,t3_1exazj,http://www.reddit.com/r/bodyweightfitness/comments/1exazj/lsit_thigh_cramps/,
1369316076.0,26,self.bodyweightfitness,1ewh91,Should I work on my L sits if I have tight hip flexors?,33,7,28,http://www.reddit.com/r/bodyweightfitness/comments/1ewh91/should_i_work_on_my_l_sits_if_i_have_tight_hip/,"I'm sorry if this is a stupid question, but I'm quite unsure. [I have an anterior pelvic tilt](http://imgur.com/a/upBrb). I wish to get rid of this tilt, to do this, I am currently strengthening my glutes, hamstrings and deep abdominal wall and stretching my hips/quads and lower-back (and ankles as I seem to have a problem with them whilst squatting). 

So is it OK for me to work on my L-seats in order to increase the time I can do them? I can probably do one for around 15 seconds (I haven't done them in a while, so probably lower) or should I wait until I fix my anterior pelvic tilt?

In a more general case is: if I have a real tight muscle and I stretch it out before working it out, will working it cause it to become tighter? Or is the only way to make the tight muscle less tight is to stretch it and strengthen the opposite muscle (i.e. hip extensors)? If the latter is the case, am I still able to develop my tight muscle or should I leave it alone (i.e. should I be able to develop my hip flexors if I strengthen my hip extensors and stretch my hip flexors)?

Hope that made sense.",,False,,t5_2tf0a,False,,,True,t3_1ewh91,http://www.reddit.com/r/bodyweightfitness/comments/1ewh91/should_i_work_on_my_l_sits_if_i_have_tight_hip/,
1368980167.0,27,self.bodyweightfitness,1emwfh,Bloodshot eyes from handstands?,35,8,26,http://www.reddit.com/r/bodyweightfitness/comments/1emwfh/bloodshot_eyes_from_handstands/,"Recently started trying to learn to do a handstand. Been practicing for maybe 2 weeks and are getting to hold it for brief periods which is nice. They're pretty fun.

Downside though, noticed my eyes had gone bloodshot. Saw that apparently this is caused by an increase of blood pressure to my head. Is this normal? Or do I have already high blood pressure or something?

EDIT: Thanks everyone, I'll be getting my blood pressure checked soon. In the meantime, no more handstands.",,False,,t5_2tf0a,1369024984.0,,,True,t3_1emwfh,http://www.reddit.com/r/bodyweightfitness/comments/1emwfh/bloodshot_eyes_from_handstands/,
1368726027.0,29,self.bodyweightfitness,1ego00,Noob question re:Beginner's Routine from FAQ,35,6,13,http://www.reddit.com/r/bodyweightfitness/comments/1ego00/noob_question_rebeginners_routine_from_faq/,"Hi all- I'm trying to follow the FAQ 3x week workout graphic, but am unclear on the ""vertical pushing"" section- should I be doing parallel bar dips AND pike headstand pushups, or parallel bar dips OR pike headstand pushups and alternating every other workout?  

EDIT: Is there a major difference between the muscles worked for each progression?",,False,,t5_2tf0a,False,,,True,t3_1ego00,http://www.reddit.com/r/bodyweightfitness/comments/1ego00/noob_question_rebeginners_routine_from_faq/,
1368689851.0,27,self.bodyweightfitness,1eftnf,Squat Form Check,33,6,34,http://www.reddit.com/r/bodyweightfitness/comments/1eftnf/squat_form_check/,"http://youtu.be/2M5Cie0MHJw

My squat form, to me, doesn't look that great. In order for me to hold the bottom position (below parallel), I have to ""turn my feet"" (or put something under my heels). Is this due to not being flexible enough? How can I improve my form?

Also, I know my legs are skinny.

Edit: Word misuse: spread -> turn",,False,,t5_2tf0a,1368785671.0,,,True,t3_1eftnf,http://www.reddit.com/r/bodyweightfitness/comments/1eftnf/squat_form_check/,
1367695379.0,26,self.bodyweightfitness,1doxms,Critique my HSPU form please :),37,11,23,http://www.reddit.com/r/bodyweightfitness/comments/1doxms/critique_my_hspu_form_please/,"Hi there! 

Video: http://www.youtube.com/watch?v=g6ZX9yDVvBw

Been working on these half handstand pushups for a while although I'm more dedicated to weightlifting in general. Still I want to make sure my form is okay before continuing and putting more time in.

I feel like I need a more neutral spine, pelvis turned in more, but this position is what feels most natural?

EDIT: I had been using this progression series: http://www.fitness666.com/2012/07/handstand-push-up-progression.html

Based on all this great feedback, I'm going to return to pikes / elevated pikes to make sure my elbows aren't flaring and get my hand position down. Then I will progress to negatives. I will continue doing static handstands for form and skill and will work on getting to a back to wall.

Thanks so much :)

",,False,,t5_2tf0a,1367784591.0,,,True,t3_1doxms,http://www.reddit.com/r/bodyweightfitness/comments/1doxms/critique_my_hspu_form_please/,
1367695134.0,25,self.bodyweightfitness,1doxdz,"I just bought an iron gym, what good abdominal excersizes can I do with it?",36,11,14,http://www.reddit.com/r/bodyweightfitness/comments/1doxdz/i_just_bought_an_iron_gym_what_good_abdominal/,All I know how to do on it are chinups and pullups.  I want to get the most out of this piece of equipment as possible.,,False,,t5_2tf0a,False,,,True,t3_1doxdz,http://www.reddit.com/r/bodyweightfitness/comments/1doxdz/i_just_bought_an_iron_gym_what_good_abdominal/,
1367253050.0,26,self.bodyweightfitness,1dcgms,"I was recommended I ask this question here: If we break the Muscle Up into three parts (pull-up, transition and dip), what muscles are exactly being used for the Transition-movement?",34,8,9,http://www.reddit.com/r/bodyweightfitness/comments/1dcgms/i_was_recommended_i_ask_this_question_here_if_we/,"[Original Post from r/Fitness](http://www.reddit.com/r/Fitness/comments/1dca5z/if_we_break_the_muscle_up_into_three_parts_pullup/)

Top commenter says...

> I'd describe the transition as basically finishing the pull, but from a position of very disadvantaged leverage with the muscles of the upper back. 

And I reply...

So it's like an extremely intense pull that *keeps on pulling* to such a point that the upper back muscles start engaging. But which muscles specifically?  **What muscle(s) makes the forearms become horizontal with the elbow and which muscle makes the elbows go *above* the forearms toward the dip position?**

I'm so very curious as to what muscle helps that happen.

* Is it lats? 
* Is it traps?
* Is it posterior deltoid? 
* Is it one of the rotator cuff muscles?",,False,,t5_2tf0a,False,,,True,t3_1dcgms,http://www.reddit.com/r/bodyweightfitness/comments/1dcgms/i_was_recommended_i_ask_this_question_here_if_we/,
1366831321.0,26,self.bodyweightfitness,1d11yz,Rapidly lose strength between chin-ups. Why?,33,7,10,http://www.reddit.com/r/bodyweightfitness/comments/1d11yz/rapidly_lose_strength_between_chinups_why/,"I've been failing to increase my chin-up reps for quite some time. I tried adding weight but I'm not sure if I'm ready yet to do so. A lot of programs recommend going above 10 reps (greyskull even says 15) before you try adding weight. I haven't seen an explanation yet, but I figure it has to do with form, because I feel mine breaking down even though I reach 5 reps with 10 lbs added weight.

I think the main reason why I can't increase my reps is because I can't keep a consistent amount of reps. I think I even lost strength as I remember beeing able to reach 8 reps even on the third set (though I had a one month break inbetween).

I stopped adding weight to try to fix the problem and the last few workouts my goal was 3x8 (again). I don't go to failure on my first set, yet my reps go down to about 4-5 on every other set and I actually have to go to failure to reach them on my last set. I usually pause for 2 minutes between sets. Adding another 30 seconds or so didn't help. I think I'm eating enough (~500 calories above) and I never workout fasted.

I don't have such a problem with any other exercises and now I'm not sure how to proceed.

I do them 3 times a week and I only hit my back every other workout with dumbbell bent-over rows (I don't feel them decreasing my chin-up strength). I usually don't hit biceps and if I have the desire I do them after the chin-ups.

What should I do? And is there a reason why one shouldn't add weight until a certain amount of reps is hit?",,False,,t5_2tf0a,False,,,True,t3_1d11yz,http://www.reddit.com/r/bodyweightfitness/comments/1d11yz/rapidly_lose_strength_between_chinups_why/,
1366657543.0,27,self.bodyweightfitness,1cvpru,Recently Broke my leg...,36,9,9,http://www.reddit.com/r/bodyweightfitness/comments/1cvpru/recently_broke_my_leg/,"Wondering if there are resources for working what I can.  the last thing I want to do is backtrack the little progress I have made in the last year.  I am a beginner for bodyweight fitness, and I play Men's Roller Derby.  I would love to strengthen my core and arms while my legs are out.  Thanks.",,False,,t5_2tf0a,False,,,True,t3_1cvpru,http://www.reddit.com/r/bodyweightfitness/comments/1cvpru/recently_broke_my_leg/,
1365226908.0,29,self.bodyweightfitness,1bs7yy,"Hey guys, can we do a progress thread where we post pictures of our gains and our routines?",34,5,3,http://www.reddit.com/r/bodyweightfitness/comments/1bs7yy/hey_guys_can_we_do_a_progress_thread_where_we/,"In light of the post about the guy who has been training for 2+ years with no gains, lets post pictures of our gains and the routines that helped us get there. I think it would help a lot of new comers who are sceptical about bodyweight be assured that they can gain size from bodyweight training.  ",,False,,t5_2tf0a,False,,,True,t3_1bs7yy,http://www.reddit.com/r/bodyweightfitness/comments/1bs7yy/hey_guys_can_we_do_a_progress_thread_where_we/,
1365195550.0,28,self.bodyweightfitness,1brb42,"I would like to get exercise every day, please let me know how my plan/routine looks.",32,4,18,http://www.reddit.com/r/bodyweightfitness/comments/1brb42/i_would_like_to_get_exercise_every_day_please_let/,"First off, this started as a simple question about working out every day, then grew into a request for plan critique. Sorry.

I recently began exercising on a whim, and discovered that I feel about 100x better now. Most significantly is my mood, as I now realize I was suffering from depression, but physically I feel much better as well. To continue to fight my depression, I want to work out every day, but the FAQ says novice and beginners should only do 3x a week. Another thread said that, as a novice, the exercises are too taxing on the body to do every day, and that at least a 1 day recovery period is optimal. I accidentally discovered the truth of this after over doing it on handstand practice, and now my forearms hurt after I put pressure on them.

For reference my goals are:
#1 - feel good. Exercising has helped me with depression and feel more energetic. I don't want to stop even for a day, if I dont have to.
#2 - get stronger. I've never been physically strong in my life, and I've decided that developing some strength will be pretty nice. Actual strength is more important to me than looking sexy.
#3 - look sexy. After I gain some muscle, I plan to cut back on calories and lose the extra fat. This is a longer term goal, as getting stronger is more important to me.

My stats are: age 27, weight about 220, height 5'11"".

Routine has been previously: even days- hand stand practice, push ups, tricep dips. Odd days- handstand practice, l sit practice, squats.

I hadnt been doing the warmup or mobility exercises, as (being an idiot) I
Didn't think they were really important. Now, again, my forearms hurt once I take pressure off them.

The routine I'm planning will probably be:
Odd days: warmup from the FAQ and jumping jacks, handstand practice, l sit practice, support practice, push ups, incline rows, dips, assisted pull ups, squats
Even days: warm up, mobility, some form of cardio (likely jumping jacks or jump rope).

I will be taking it really easy on the arms until the pain goes away.

As far as diet goes, I'm trying to gain muscle, so I am shooting for a surplus. About 2800-3200 calories a day. My cut can come later.

Will I be hurting myself with this routine? Is this an ok plan?",,False,,t5_2tf0a,False,,,True,t3_1brb42,http://www.reddit.com/r/bodyweightfitness/comments/1brb42/i_would_like_to_get_exercise_every_day_please_let/,
1365094025.0,27,self.bodyweightfitness,1bo4q8,Are gymastic rings a viable alternative to a pull up bar for a novice?,33,6,24,http://www.reddit.com/r/bodyweightfitness/comments/1bo4q8/are_gymastic_rings_a_viable_alternative_to_a_pull/,"I recently discovered that my apartments doors are too wide to handle a pull up bar, and I don't really care to do a wall mounted one.

I'd like to get some gymnastic rings, but I'm not sure if that's a good idea for a total novice, as I can't even do a full pull up at this point.

I would probably end up getting some eventually anyway, as being able to do crazy ninja stuff is a long term goal for me, but I'm not sure if getting them right now is a good idea.

The rings I'm looking at now are here:
http://www.amazon.com/gp/aw/d/B00BOVWP1Q/ref=mp_s_a_1?qid=1365091823&sr=1-4&pi=SL75",,False,,t5_2tf0a,False,,,True,t3_1bo4q8,http://www.reddit.com/r/bodyweightfitness/comments/1bo4q8/are_gymastic_rings_a_viable_alternative_to_a_pull/,
1365003384.0,29,self.bodyweightfitness,1blc93,Bear crawls and army crawls,33,4,17,http://www.reddit.com/r/bodyweightfitness/comments/1blc93/bear_crawls_and_army_crawls/,"Hi, I am currently doing the beginner routine Sunday, Tuesday, and Thursday in addition to running MWF. I am signed up for a Warrior Dash in a few weeks and just realized there will be a fair amount of crawling, so I want to add bear and army crawls in after my Wednesday and Friday runs. My immediate goal is to survive and maybe even do well at the race, and my overall goal is to build a balance of endurance and functional strength. I just want to make sure that adding in the crawls isn't a horrible idea.",,False,,t5_2tf0a,False,,,True,t3_1blc93,http://www.reddit.com/r/bodyweightfitness/comments/1blc93/bear_crawls_and_army_crawls/,
1364997493.0,25,self.bodyweightfitness,1bl52x,How do you avoid boredom during high rep exercises?,44,19,20,http://www.reddit.com/r/bodyweightfitness/comments/1bl52x/how_do_you_avoid_boredom_during_high_rep_exercises/,"The main reason I can never stick with body weight exercises is because after about 20 reps I lose interest and can't get the motivation to finish.

How do you guys push thru and do 100+ situps, 50 burpees, etc ?

Especially when breaking them into smaller sets isn't an option because you need more reps to challenge yourself but can't quite progress to an advanced version of the same exercise.

Also, how does hypertrophy apply to this as well?

EDIT:  I will check out the FAQ's for better progressions.  Thanks for the replies though!
",,False,,t5_2tf0a,1365031259.0,,,True,t3_1bl52x,http://www.reddit.com/r/bodyweightfitness/comments/1bl52x/how_do_you_avoid_boredom_during_high_rep_exercises/,
1363745377.0,25,self.bodyweightfitness,1amxwd,Arnold Website Bodyweight Routine?,31,6,19,http://www.reddit.com/r/bodyweightfitness/comments/1amxwd/arnold_website_bodyweight_routine/,"Hello! I am just starting out with working out. I am 17, and weigh about 240 pounds on a good day. I found this when Arnold visited r/fitness, and was wondering if it is an effective starting workout. I am unable to do l-site or the like, and am working on my diet. 

Bodyweight squats – 8-10 reps

Push-ups (or knee-push ups) – 5-8 reps

Plank – hold for 15 seconds

Jumping Jacks – 15 reps

Bodyweight Reverse Lunges – 6 reps per leg

Lying Hip Raise (double or single leg) – 10 reps

Perform exercises 1-6 in order, resting 30 seconds between each. This is one circuit. Perform a total of 4 circuits, resting 90 seconds between each. This workout should take you approximately 15 minutes. (Taken from the Arnold website)

Thanks!",,False,,t5_2tf0a,False,,,True,t3_1amxwd,http://www.reddit.com/r/bodyweightfitness/comments/1amxwd/arnold_website_bodyweight_routine/,
1363120481.0,27,self.bodyweightfitness,1a63qq,Ganglion cyst and handstands...,36,9,41,http://www.reddit.com/r/bodyweightfitness/comments/1a63qq/ganglion_cyst_and_handstands/,"I am new here (about a week in) and I have started the CC training. I have had a cyst on my right wrist for a few months and I am having trouble with the handstands. It hurts. A lot. What can I do to substitute? Thanks!

Edit: And no, I am not popping it. ",,False,,t5_2tf0a,1363176076.0,,,True,t3_1a63qq,http://www.reddit.com/r/bodyweightfitness/comments/1a63qq/ganglion_cyst_and_handstands/,
1362693076.0,27,self.bodyweightfitness,19vd71,I'm so glad I discovered you guys!!!,35,8,38,http://www.reddit.com/r/bodyweightfitness/comments/19vd71/im_so_glad_i_discovered_you_guys/,"I just discovered you guys and man am I happy!

I do have a few questions, I am overweight and go to the gym about 5-6 days a week and usually lift weights (more machine than free) and also do a shit ton of cardio.

What I was wondering is what I should start off doing for body weight exercises? I'm really focused on getting fit so I'm basically a sponge ready to be filled with knowledge =) Thanks so much for your time.

6'2'' 280lbs. ",,False,,t5_2tf0a,False,,,True,t3_19vd71,http://www.reddit.com/r/bodyweightfitness/comments/19vd71/im_so_glad_i_discovered_you_guys/,
1362678308.0,27,self.bodyweightfitness,19utjp,Good Bodyweight Calf Workouts?,36,9,33,http://www.reddit.com/r/bodyweightfitness/comments/19utjp/good_bodyweight_calf_workouts/,"I have no access to machines for calf resistance. What are some good bodyweight calf workouts? I'm looking for strength so I can increase explosion for jumping and sprinting. I'd like hypertrophy as well, but that's secondary to strength.

Thanks!",,False,,t5_2tf0a,False,,,True,t3_19utjp,http://www.reddit.com/r/bodyweightfitness/comments/19utjp/good_bodyweight_calf_workouts/,
1362503050.0,27,self.bodyweightfitness,19pr8f,Discovered a new park nearby my house. Help me get the best out of it!,27,0,10,http://www.reddit.com/r/bodyweightfitness/comments/19pr8f/discovered_a_new_park_nearby_my_house_help_me_get/,"Hi all,

I just discovered [this](http://imgur.com/a/rgrCz) park a bit hidden but very near my house.  I just wanted to share the pictures with you guys and getting help in figuring out the possible exercises to do there (I follow the overcoming gravity approach and my goal is improving dynamic strengh in general).

I already know what to do with some of the equipment. 
But I'm very curious in knowing some other creative ways to use it.
For example, the (almost) vertical bar near the parallel bars: I am not sure if it's there just for design or it is meant to be used as well.

I also have a pair of rings that I can bring there.

It's not too much, I know, but my house is very small and crowded so I'm very happy to have found this spot to workout in peace.

Thanks.",,False,,t5_2tf0a,False,,,True,t3_19pr8f,http://www.reddit.com/r/bodyweightfitness/comments/19pr8f/discovered_a_new_park_nearby_my_house_help_me_get/,
1361644444.0,28,self.bodyweightfitness,19386m,Gymnastic Rings,29,1,17,http://www.reddit.com/r/bodyweightfitness/comments/19386m/gymnastic_rings/,"I'm planning on buying a set of rings to add to my workout. What is your favorite brand of rings? I'm considering the following two so far:

Rogue Wood Rings
http://www.roguefitness.com/rogue-wood-rings.php

Elite Wooden Rings
http://www.ringtraining.com/shop/elite-wooden-gym-rings.html

Reviews on Rogue Rings are all positive. The Elite Wooden Rings were only released recently so it's hard to find feedback on how well they hold up. 

Right now I'm leaning toward the Elite Rings since they are cheaper to ship to Canada and have some sort of quick setup straps. 
",,False,,t5_2tf0a,False,,,True,t3_19386m,http://www.reddit.com/r/bodyweightfitness/comments/19386m/gymnastic_rings/,
1360956360.0,25,self.bodyweightfitness,18lgfc,2 questions about the Paleo diet,36,11,70,http://www.reddit.com/r/bodyweightfitness/comments/18lgfc/2_questions_about_the_paleo_diet/,"What effect has it had on your overall well being? (energy level, mood, etc.)

Someone said that you should only try it if you're very active, working out a *lot*. Is this true?

This is from wikipedia: 

>A 2011 ranking by U.S. News & World Report, involving a panel of 22 experts, ranked the Paleo diet lowest of the 20 diets evaluated based on factors including health, weight-loss and ease of following.[26] These results were repeated in the 2012 survey, in which the diet tied with the Dukan diet for the lowest ranking out of 25 diets; U.S. News & World Report stated that their experts ""took issue with the diet on every measure"".[26] However, one expert involved in the ranking stated that a ""true Paleo diet might be a great option: very lean, pure meats, lots of wild plants. The modern approximations… are far from it.""[26] He added that ""duplicating such a regimen in modern times would be difficult.""[26

But this is the next paragraph:

>The U.S. News ranking assumed a low-carb version of the paleo diet, specifically containing only 23% carbohydrates.[27] Higher carbohydrate versions of the paleo diet, which allow for significant consumption of root vegetables,[28] were not a part of this ranking.[26] Dr. Loren Cordain, a proponent of a low-carbohydrate Paleolithic diet, responded to the U.S. News ranking, stating that their ""conclusions are erroneous and misleading"" and pointing out that ""five studies, four since 2007, have experimentally tested contemporary versions of ancestral human diets and have found them to be superior to Mediterranean diets, diabetic diets and typical western diets in regards to weight loss, cardiovascular disease risk factors and risk factors for type 2 diabetes.""[29][30] The editors of the U.S. News ranking replied that they had reviewed the five studies and found them to be ""small and short, making strong conclusions difficult"".[31]

I'm interested in it, and workout 3 times a week, and started working out like 7 months ago. I'm 25.",,False,,t5_2tf0a,False,,,True,t3_18lgfc,http://www.reddit.com/r/bodyweightfitness/comments/18lgfc/2_questions_about_the_paleo_diet/,
1360454513.0,26,self.bodyweightfitness,187wrh,Request: Anyone who has done all (or gotten really far) with Convict Conditioning,31,5,5,http://www.reddit.com/r/bodyweightfitness/comments/187wrh/request_anyone_who_has_done_all_or_gotten_really/,"Some questions for you:

1. If you tried to, were you actually able to put on muscle mass?

1. How far did you get/are you at with the program?

1. Any problems/negative opinions you had/have with the program?

1. Did you do any weightlifting before, during, or after (compound lifts such as squats, deadlifts, etc.)? If so, how would you compare CC to lifting weights in terms of your strength gains, muscle mass gains, etc?

Thanks!
",,False,,t5_2tf0a,False,,,True,t3_187wrh,http://www.reddit.com/r/bodyweightfitness/comments/187wrh/request_anyone_who_has_done_all_or_gotten_really/,
1358539344.0,26,self.bodyweightfitness,16u260,2 things holding me back and how to get through?,35,9,6,http://www.reddit.com/r/bodyweightfitness/comments/16u260/2_things_holding_me_back_and_how_to_get_through/,"Alright so I have two questions related to training injury/sickness.

1. I'm doing the armstrong pullup program and should be finishing my 3rd week today, but I missed the last 3 days due to being sick and totay unable to work out. Should I restart the 3rd week?

2. I have a weird pain in my upper left arm. It is located right on my lower delt/in between my bicep and tricep. It hurts when I raise my arm perpendicular to my body and more recently when I do pushups. Should I take a week off of training? It's not terribly painful but I don't really want to stop halfway throuh the program. Also: is this some kind of tendon/ligament injury or something else?",,False,,t5_2tf0a,False,,,True,t3_16u260,http://www.reddit.com/r/bodyweightfitness/comments/16u260/2_things_holding_me_back_and_how_to_get_through/,
1357585113.0,27,self.bodyweightfitness,164sza,Just got my first muscle-up. Now what?,35,8,14,http://www.reddit.com/r/bodyweightfitness/comments/164sza/just_got_my_first_muscleup_now_what/,Finally got my first muscle-up after about a month and half of being humbled by the rings.  Got a second one a few tries after the first one to seal the deal. Now what do I do? What's a good routine to get me from the first one to the first set of three or five? ,,False,,t5_2tf0a,False,,,True,t3_164sza,http://www.reddit.com/r/bodyweightfitness/comments/164sza/just_got_my_first_muscleup_now_what/,
1357326774.0,28,self.bodyweightfitness,15yq07,Beginner questions about FAQ routine,34,6,8,http://www.reddit.com/r/bodyweightfitness/comments/15yq07/beginner_questions_about_faq_routine/,"In the warmup section:
>The warmup exercises from Molding Mobility. 
>Wrist mobility, followed by **arch, hollow, plank, reverse plank ('fish') and side plank.** See this PDF for their execution. 
>Some squat jumps or burpees to get the blood flowing.
About the bolded part. How should one go about doing these? Once until failure and trying to aim for 60sec or in sets with rest between aiming for certain time?

Skill work:
Support practice 1-2 min. Doing the L-sit progression from the linked pdf, should this be split into sets right? e.g. 4-8x15sec?  
Handstand practice: Same as above. Splitting it to as many sets as necessary to fill the 5min suggested in the beginner routine?

Resting between sets should be around 3-5mins in skill and strength work if strength is the goal, right?",,False,,t5_2tf0a,1357332658.0,,,True,t3_15yq07,http://www.reddit.com/r/bodyweightfitness/comments/15yq07/beginner_questions_about_faq_routine/,
1357099342.0,28,self.bodyweightfitness,15t2bn,Pushup and Plank Questions,31,3,4,http://www.reddit.com/r/bodyweightfitness/comments/15t2bn/pushup_and_plank_questions/,"These don't need much of an introduction, so here:

1. Do pseudo-planche pushups work the chest well, or only triceps?
2. If I do pushups with long reps (4-3-4, etc) for 8 reps max will I get good results as if on a harder movement with normal timed reps?
3. Is a plank harder when on elbows or hands (pushup position)?
4. Does a plank lead to hypertrophy? If so, how would it be achieved?

Thanks for any answers in advance.",,False,,t5_2tf0a,False,,,True,t3_15t2bn,http://www.reddit.com/r/bodyweightfitness/comments/15t2bn/pushup_and_plank_questions/,
1356978277.0,26,self.bodyweightfitness,15qf90,Working out as a couple,42,16,14,http://www.reddit.com/r/bodyweightfitness/comments/15qf90/working_out_as_a_couple/,"My boyfriend and I are both wanting to get in better shape. Because I have a 4 year old boy at home with me most nights, getting to the gym together is really not an option. We are talking about getting some BASIC equipment (ie: Free weights, I don't have room in our apartment for benches, treadmills, etc.) and working out at home. I do have a gym membership we could use on the weekends when my son is at his dad's though. In the past, working out at home by myself, I've done fitness videos on Netflix as well as belly dancing, which was fun! Now I'm looking for couple-friendly videos we may be able to stream (or Torrent :P) to do together. Oh and I've also done the p90x ab work-out but could only do maybe 1/2 of the reps they do in the video. We both need something a litle more casual at least to start with. Any advice you guys could give me would be greatly appreciate!

I'm mainly looking for exercises we can do together, at home. I think I have my gym routine down for what we need pretty well.",,False,,t5_2tf0a,False,,,True,t3_15qf90,http://www.reddit.com/r/bodyweightfitness/comments/15qf90/working_out_as_a_couple/,
1356913825.0,28,self.bodyweightfitness,15p40z,"This looks like a lot of fun, but..",42,14,63,http://www.reddit.com/r/bodyweightfitness/comments/15p40z/this_looks_like_a_lot_of_fun_but/,"..in comparison to regular weight training (free weights, the gym, etc.), how effective is BW training? 

EDIT: thank you all for the replies! You've all made it an easier transition from sedentary to almost-wanting-to-exercise! ",,False,,t5_2tf0a,1356930730.0,,,True,t3_15p40z,http://www.reddit.com/r/bodyweightfitness/comments/15p40z/this_looks_like_a_lot_of_fun_but/,
1356151245.0,28,self.bodyweightfitness,159m1d,Pullup bar won't fit on your door frame? Try this...,36,8,14,http://www.reddit.com/r/bodyweightfitness/comments/159m1d/pullup_bar_wont_fit_on_your_door_frame_try_this/,"My house had large door frames so a typical iron gym wouldn't fit because it was too short to wrap around the frame... I went to home depot and bought some steel pipe.

This is an old pic and I've seen added some padding (socks) to help minimize the ends digging into the wall (maybe someone here could build a better one).

http://img703.imageshack.us/img703/3879/31320134614681685615370.jpg",,False,,t5_2tf0a,False,,,True,t3_159m1d,http://www.reddit.com/r/bodyweightfitness/comments/159m1d/pullup_bar_wont_fit_on_your_door_frame_try_this/,
1355216539.0,27,self.bodyweightfitness,14nov3,Beginner Routine (Nerdfitness vs FAQ Routine),36,9,16,http://www.reddit.com/r/bodyweightfitness/comments/14nov3/beginner_routine_nerdfitness_vs_faq_routine/,"I am planning to begin body weight fitness training with a group of friends and we're thinking that we will use the Nerdfitness routine shows here:

http://www.nerdfitness.com/blog/2009/12/09/beginner-body-weight-workout-burn-fat-build-muscle/

However, we did not really take into account the FAQ routine, so I was wondering, how would that routine compare to the one in the FAQ?

For Context, we are all college freshmen who are complete beginners to working out in any way. Our goal is primarily to increase muscle strength and improve our overall fitness. In our weekly schedule, we plan to do body weight training 3 days a week and cardio 3 days a week (alternating days, with one rest day per week).

Any advice in general will be appreciated as well.",,False,,t5_2tf0a,False,,,True,t3_14nov3,http://www.reddit.com/r/bodyweightfitness/comments/14nov3/beginner_routine_nerdfitness_vs_faq_routine/,
1354143134.0,26,self.bodyweightfitness,13ykgg,Overhand vs Underhand for Pull ups and Rows,38,12,12,http://www.reddit.com/r/bodyweightfitness/comments/13ykgg/overhand_vs_underhand_for_pull_ups_and_rows/,This has probably been discussed before but is one position better that the other or do they work different muscles. I naturally go to an underhand position but when I see videos of people doing bodyweight exercises they're typically in an overhand position. Also which is more likely to cause injuries due to shoulder packing and other such problems. Thanks in advance for your help.,,False,,t5_2tf0a,False,,,True,t3_13ykgg,http://www.reddit.com/r/bodyweightfitness/comments/13ykgg/overhand_vs_underhand_for_pull_ups_and_rows/,
1353865017.0,26,self.bodyweightfitness,13rkwv,Mama needs help,33,7,21,http://www.reddit.com/r/bodyweightfitness/comments/13rkwv/mama_needs_help/,"So my mother has been complaining about her physical assets but yet hasn't done much to change them.  She tries to go walking every once in a blue moon but obviously that's not going to do anything with the small frequency of it.  So I need your help.  What would be a good way/program/etc for my mother to begin in order for her to be in shape and a lot more healthy as well?  Btw she has a bad knee(as in she can walk on it and do whatever, just can't really go running or do heavy lifts) and she's 50.  Would you recommend yoga?  And how would you go about doing therapy for that knee?",,False,,t5_2tf0a,False,,,True,t3_13rkwv,http://www.reddit.com/r/bodyweightfitness/comments/13rkwv/mama_needs_help/,
1351698423.0,29,self.bodyweightfitness,12eij0,What is the best way to burn fat using body-weight exercises?,39,10,42,http://www.reddit.com/r/bodyweightfitness/comments/12eij0/what_is_the_best_way_to_burn_fat_using_bodyweight/,"I've read that short bursts of high intensity and high rep workouts burn more fat than low intensity low reps and low intensity workouts. What have you guys seen the best results with? The thing I'm looking for most is fat burning and toning.

I've been doing CC for about 2 months now so I'm in decent shape but I'd like to lose the last few pounds of fat before my vacation in December.",,False,,t5_2tf0a,False,,,True,t3_12eij0,http://www.reddit.com/r/bodyweightfitness/comments/12eij0/what_is_the_best_way_to_burn_fat_using_bodyweight/,
1351188888.0,29,goldmedalbodies.com,122t22,[GMB] Frogger Handstand,38,9,15,http://www.reddit.com/r/bodyweightfitness/comments/122t22/gmb_frogger_handstand/,,,False,,t5_2tf0a,False,,,False,t3_122t22,http://www.goldmedalbodies.com/frogger-handstand/,
1350743165.0,27,self.bodyweightfitness,11sqni,Wake up routine,32,5,9,http://www.reddit.com/r/bodyweightfitness/comments/11sqni/wake_up_routine/,"Hi, I'm here to share my waking up fitness routine. I'd love if reddit told me what it think about it.
Its really easy: 25 wide stance pushups, 10 wide arm, palm forward pull-ups, 25 hands closer to the body pushups, 10 close arm, palm forward pull-ups, 25 hands brought further from the shoulder pushups, 10 close arm, palm backwards pull-ups.

This takes less than 10 minutes. I mostly do that for waking up. Please tell me if you think it's even useful to work out for such a short time and what this work out is like health-wise.",,False,,t5_2tf0a,False,,,True,t3_11sqni,http://www.reddit.com/r/bodyweightfitness/comments/11sqni/wake_up_routine/,
1349973383.0,27,self.bodyweightfitness,11bdrq,"Found an outdoor gym in the park nearby, I've come up with a few exercises to do, but I'd like some more ideas. Album of gym inside",32,5,13,http://www.reddit.com/r/bodyweightfitness/comments/11bdrq/found_an_outdoor_gym_in_the_park_nearby_ive_come/,"[Here's](http://imgur.com/a/fPV1L) the apparati, and I forgot to include a picture of a set of ascending monkey bars. What I've been doing has focused on the following exercises:
Chinups and 1 and a half pull-ups (also called froggers) for my  back and bis

And for pecs/triceps I've been doing decline, one legged diamond pushups, shoulder drop pushups, and elevated hands pushups

What are some other things I could be doing here on these structures? I'm especially looking for shoulder exercises (or am I getting enough through the secondary targeting of my delts through most of these exercises?) since I can't do handstand pushups to save my life

Finally, I'm doing sets of 12 (at least for my pushup variants) because I'm working for hypertrophy. However, twelve is almost too easy at this point but I'm not sure how to decrease my leverage more than declined and one legged. Whenever I try to bump up to one handed I can't do a single normally elevated one. What's an intermediate step that I might do?

Thanks a bunch for reading",,False,,t5_2tf0a,False,,,True,t3_11bdrq,http://www.reddit.com/r/bodyweightfitness/comments/11bdrq/found_an_outdoor_gym_in_the_park_nearby_ive_come/,
1347146203.0,29,self.bodyweightfitness,zks8v,Can someone show me a list of ab and core exercises from easiest to hardest?,34,5,25,http://www.reddit.com/r/bodyweightfitness/comments/zks8v/can_someone_show_me_a_list_of_ab_and_core/,"I'm doing Convict Conditioning and would like to add ab and core exercises to even out the upper and lower body exercises I'm already doing. In CC, they provide 10 steps or progressions from easiest to hardest for upper and lower body exercises and would like something similar for ab and core.",,False,,t5_2tf0a,False,,,True,t3_zks8v,http://www.reddit.com/r/bodyweightfitness/comments/zks8v/can_someone_show_me_a_list_of_ab_and_core/,
1343496405.0,28,self.bodyweightfitness,xaytu,"I need a basic routine that doesn't include bars or equipment, because I have none",31,3,34,http://www.reddit.com/r/bodyweightfitness/comments/xaytu/i_need_a_basic_routine_that_doesnt_include_bars/,"21 year old female, I have issues with the joints in my legs so I can't do any hardcore running. I don't want to bulk up, just get into better shape without hurting myself. I'm specifically interested in building my core/back because boobs. 

Thanks!

Edit: I'm aware that it takes a lot for women to get big, I'm not assuming if I lift weights I'll become Arnold, I just meant it's not about looks, it's about being stronger. ",,False,,t5_2tf0a,1343530338.0,,,True,t3_xaytu,http://www.reddit.com/r/bodyweightfitness/comments/xaytu/i_need_a_basic_routine_that_doesnt_include_bars/,
1340481247.0,24,self.bodyweightfitness,vht13,Best way to develop pecks with lack of equipment? ,31,7,30,http://www.reddit.com/r/bodyweightfitness/comments/vht13/best_way_to_develop_pecks_with_lack_of_equipment/,"So I really need to improve my pecks but I have no equipment, no pull up bar access, or bench press. I have 2 25lbs dumbbells and that is it.
What would be the best exercises to improve my pecks with just using my own weight, the floor, walls and dumbbells?",,False,,t5_2tf0a,False,,,True,t3_vht13,http://www.reddit.com/r/bodyweightfitness/comments/vht13/best_way_to_develop_pecks_with_lack_of_equipment/,
1331057604.0,25,self.bodyweightfitness,qkfjn,"Bodyweight Training ""Gear""",32,7,39,http://www.reddit.com/r/bodyweightfitness/comments/qkfjn/bodyweight_training_gear/,"The initial reason I got into bodyweight training was the fact that I didn't need any gear at all and I could do my workout at home.  However, as my strength has improved and I've increased the difficulty of my routine, I have added equipment (and probably spent about as much as I would have if I just had a gym membership for a year).

There are several posts on this subject on /fittit as well as posts on here for specific things such as the gymnastic rings post from the other day.  There's also a section in the faq that will eventually get to this, so maybe this can just help get that section completed.  But, I would love for this subreddit to continue to build itself up to become a great source of info for people who want to follow the bodyweight-focused side of exercise.  And while gear is obviously not 'necessary' for a bodyweight routine, the fact is that the gear definitely helps push yourself and learn many new tricks.

I'm not quite sure how to set up a thread like this, so I'll just make some sub-threads for the following categories and you guys (and hopefully some mods) can add their .02 and suggestions, or perhaps people can just link to the gear they have and where one might purchase it.

I'm going to make sub-threads for the following things for now (please add something if you feel it warrants a list):  pullup bars, parallettes, gymnastic rings, and weight vest/belts.  We could even have a thread for things like quality jump ropes or whatever other stuff you use as part of your bodyweight routine.  Some people may want to make a section for medicine balls or whatever else they feel might fit under the realm of 'bodyweight' exercises, but I don't know where we should draw the line at 'bodyweight'; I'll leave that up to up/down votes.  I'm not even sure if the weight vest/belt section makes sense, but if people use belts for pullups or vests for pushups, I'd love to see the various types out there and feedback on them.

So here goes:

*EDIT*

Just want to add that I hope people don't think this is just a thread on 'buying' things.  I would LOVE for people to post their makeshift setups or suggestions as well!",,False,,t5_2tf0a,True,,,True,t3_qkfjn,http://www.reddit.com/r/bodyweightfitness/comments/qkfjn/bodyweight_training_gear/,
1329317797.0,27,youtube.com,pqqgu,Bodyweight barwork and insane strength,29,2,21,http://www.reddit.com/r/bodyweightfitness/comments/pqqgu/bodyweight_barwork_and_insane_strength/,,,False,,t5_2tf0a,False,,,False,t3_pqqgu,http://www.youtube.com/watch?NR=1&feature=endscreen&v=c5APvEfUPPk,
1376467995.0,27,self.bodyweightfitness,1kc564,No calluses on index fingers?,33,6,10,http://www.reddit.com/r/bodyweightfitness/comments/1kc564/no_calluses_on_index_fingers/,"As I continue to progress, my calluses continue to develop. However, there is no sign of any callus forming at the base of my index fingers. Is this caused by an issue with my grip? Is finger length a factor? Is it a problem? Just curious, thanks for any advice!

Edit: Thanks for the feedback everyone! I was only worried because my friend that I work out with has index calluses, thought maybe I had bad grip. Appreciate the quick replies!",,False,,t5_2tf0a,1376509196.0,,,True,t3_1kc564,http://www.reddit.com/r/bodyweightfitness/comments/1kc564/no_calluses_on_index_fingers/,
1376176566.0,28,self.bodyweightfitness,1k4554,Bodyweight Exercises to Improve Posture?,32,4,20,http://www.reddit.com/r/bodyweightfitness/comments/1k4554/bodyweight_exercises_to_improve_posture/,"I tend to slouch a little bit, what can I do to help correct it? I know focusing on it while sitting and standing is a big part, but what are some assistance exercises?

This also may be the cause of a muscular imbalance becasue when I did lift weights, I never did BB rows.",,False,,t5_2tf0a,False,,,True,t3_1k4554,http://www.reddit.com/r/bodyweightfitness/comments/1k4554/bodyweight_exercises_to_improve_posture/,
1375972703.0,26,self.bodyweightfitness,1jyh8d,"Question I originally asked in r/exercise, but seems more appropriate here as I use only bodyweight(except for shoulder raises)",35,9,8,http://www.reddit.com/r/bodyweightfitness/comments/1jyh8d/question_i_originally_asked_in_rexercise_but/,"I started working out last Nov(after about 5 years off) with getting some running in everyday, worked up to about 3 miles/day and that's where I stayed for a while, no strength training. Starting in January I did the TapOut videos til the end to get (back) into building some strength and burn more fat. The past 2 months I've been doing something I cobbled together:

Day 1: 2.5 mile run, 10x-14x circuit of 4x (touch toes, walk out to plank, 2 pushups, 2 tucks, 2 squat jump) - total of 8 each exercise each circuit

Day 2: 1 mile run, 2x circuit of 10, 7, 5, 3 (pushups(10reg, 7 diamond, 5 wide, 3 knuckle)/shoulder raises/dips/sit-ups/leg raises) and tabada of (push-ups/sit-ups/push-ups/sit-ups/shoulder raises/side crunches/shoulder raises/side crunches), [Edit] 10-15 decline push-ups

I've noticed monster gains in shoulder, lat, ab and chest strength and some visible difference in ab fat loss. 

My question would be - What would you change/add to accelerate fat loss generally and specifically in the ab region?

Thx all!",,False,,t5_2tf0a,1375974526.0,,,True,t3_1jyh8d,http://www.reddit.com/r/bodyweightfitness/comments/1jyh8d/question_i_originally_asked_in_rexercise_but/,
1375787070.0,27,self.bodyweightfitness,1jsz3i,Random ball of clarity?,38,11,17,http://www.reddit.com/r/bodyweightfitness/comments/1jsz3i/random_ball_of_clarity/,"This post isn't really relevant to anything in particular in the physical sense...but I have had about a week off training for a number of reasons where life (and it's fondness of the lazy ways) have forced me to be quite inactive.


As such, a bit of a depressive phase has set in and it has been seriously sending me down in the dumps...so what did I do?


Bam, Body-to-Wall handstand. 


2 minutes later, I felt heaps better and just plowed through some of the skill worked aforementioned in the FAQ.


...I know it isn't really a grand story seeing as there are probably heaps of people who've simply progressed like crazy but I guess all I'm trying to say is, thanks r/bwf users for all the content you have continued to submit to make this such a strong community!


TLDR; A handstand cured my depression. You guys are all awesome.",,False,,t5_2tf0a,1375854976.0,,,True,t3_1jsz3i,http://www.reddit.com/r/bodyweightfitness/comments/1jsz3i/random_ball_of_clarity/,
1375230216.0,27,self.bodyweightfitness,1jdydv,"Been working out for years, but finding it extraordinarily difficult to reduce these love handles. Any suggestions",29,2,98,http://www.reddit.com/r/bodyweightfitness/comments/1jdydv/been_working_out_for_years_but_finding_it/,"About 6 feet tall, 202lbs, trying to  get down to 180lb. Got the chest I want, got the arms I want, but geez this belly fat is stubborn.

My usual regime: run on the treadmill for 45minutes to an hour. Pull ups, dips, crunches, and deadlifts. Is there anything you all recommend?

Will it be as simple as reducing calorie intake? ",,False,,t5_2tf0a,False,,,True,t3_1jdydv,http://www.reddit.com/r/bodyweightfitness/comments/1jdydv/been_working_out_for_years_but_finding_it/,
1375101172.0,26,self.bodyweightfitness,1j9tfu,90 Day Challenge Advice,34,8,20,http://www.reddit.com/r/bodyweightfitness/comments/1j9tfu/90_day_challenge_advice/,"Long story short, I have not been working out since the first of this year and I have been very sedentary. I gained weight and lost muscle mass. My situation just changed last week and I will be able to get back to my bodyweight routine. My gym is starting a 90 day challenge and I think it will be good motivation to get me going again. As a competitive person, I would like to win the challenge as well. As I don't have a lot of weight to lose, I will be entering their 'Transformation' category. I'd appreciate any advise on what to do to maximize my chances of success. When to bulk, when to cut, etc. If more information is needed, just ask.

Stats - 5'11"" @ 160 pounds
Body fat - 16-17%

Please no 'That is not enough time to transform' comments. I am not trying to get fit for a wedding or beach season. Everyone I am competing against has the same time period and will be compared to where they started.",,False,,t5_2tf0a,False,,,True,t3_1j9tfu,http://www.reddit.com/r/bodyweightfitness/comments/1j9tfu/90_day_challenge_advice/,
1374340850.0,25,self.bodyweightfitness,1ipbre,Is Convict Conditioning Unbalanced?,33,8,8,http://www.reddit.com/r/bodyweightfitness/comments/1ipbre/is_convict_conditioning_unbalanced/,"I'm currently doing a routine from 'Overcoming Gravity' a friend wants to do convict conditioning. He is working on the 'BIG 4' at the moment (push ups, pull ups, pistols and leg raises). 

Is that a balanced routine?

I ask because it lacks hamstring work, a vertical push (until he feels confident to do HSPUs) and a horizontal pull.",,False,,t5_2tf0a,False,,,True,t3_1ipbre,http://www.reddit.com/r/bodyweightfitness/comments/1ipbre/is_convict_conditioning_unbalanced/,
1374339861.0,25,self.bodyweightfitness,1ipao1,Quads burn when attempting the L-sit,31,6,14,http://www.reddit.com/r/bodyweightfitness/comments/1ipao1/quads_burn_when_attempting_the_lsit/,"I am in the process of strengthening my L-sit. When I attempted a true L-sit (with both legs) my quads BURNED, like ""this is your last squat rep"" burn. I know this has to do with the muscles that are required to keep my legs and core in the air, but I would greatly appreciate a more ""formal"" answer as to why, specifically my quads, burns like no tomorrow. 

I also felt it worked my quads WAY more than my core (in that five second span). Obviously proper and persistent training will develop that quad muscle, but I just cannot wrap my mind around the ""why"" of the burn; why isn't my core just as much on fire?

If it helps, I have big thighs (27"") (male/running back type build).

Many thanks!",,False,,t5_2tf0a,False,,,True,t3_1ipao1,http://www.reddit.com/r/bodyweightfitness/comments/1ipao1/quads_burn_when_attempting_the_lsit/,
1374074441.0,25,self.bodyweightfitness,1ihnkj,Is there a pushup variation that will isolate my shoulders?,29,4,20,http://www.reddit.com/r/bodyweightfitness/comments/1ihnkj/is_there_a_pushup_variation_that_will_isolate_my/,"My arms are too skinny compared to my chest and back I think. I know there's a bit of a science behind getting physically larger, too.",,False,,t5_2tf0a,False,,,True,t3_1ihnkj,http://www.reddit.com/r/bodyweightfitness/comments/1ihnkj/is_there_a_pushup_variation_that_will_isolate_my/,
1373989112.0,27,self.bodyweightfitness,1if30z,"No equipment at all, what do?",42,15,37,http://www.reddit.com/r/bodyweightfitness/comments/1if30z/no_equipment_at_all_what_do/,"Hello!

I have recently been wanting to start the bodyweight fitness workout in the FAQ: (http://i.imgur.com/o3bRo.png) and I'm running into some issues as I have absolutely no access to any equipment. There isn't even anything like a tree branch in my garden or any parks nearby to pull up from :/ 

So far I have just been doing push ups, basic squats and crunches just to keep active. I don't want to go all in on pushing exercises without having the pulling counterpart. 

Are there any exercises I can do that replicate pulling motions without the use of a bar? Bear in mind that I **can't** use furniture much since this is an old house and everything is kinda fragile.

Perhaps suggest a different basic routine that literally just uses floor space, as if I were in the middle of a desert :P


Thanks guys, this sub is awesome!",,False,,t5_2tf0a,False,,,True,t3_1if30z,http://www.reddit.com/r/bodyweightfitness/comments/1if30z/no_equipment_at_all_what_do/,
1373488075.0,30,self.bodyweightfitness,1i15js,Pull up bars aren't possible where you live? Here's what worked for me.,44,14,23,http://www.reddit.com/r/bodyweightfitness/comments/1i15js/pull_up_bars_arent_possible_where_you_live_heres/,"This is copy and pasted from a comment I just made, but I've added photos.

* Buy at least 4 meters of around 38mm polyester webbing (best to get this from an outdoor store that sells climbing gear since it's usually gonna be cheaper this way but if not you can get it online easy enough, and you would do fine with 2 metres for just pull ups but you need more for dips).
* Cut in half, melt ends to stop fraying.
* Tie a knot near one end of each length using a rag or stray material to make sure the knot is very thick (see pics below).
* Open your door, thread the knot end of each one over the top door about shoulder width apart.
* Close your door over the webbing and pull each length firmly to make sure secure.
* Do a couple of test pulls on each one with your whole body weight, gradually and carefully to make sure they are secure and that your door doesn't look like it will break.
* If your a soft cunt get some towel or fabric or something soft to wrap around your hands for grip, otherwise just expect sore hands and deal with it.

**Photos:** [Here.](http://imgur.com/a/0AwZJ)


This was my solution for not having a doorframe that I can put a pull up bar in and not having anywhere nearby to do pullups, works great for me.

I also find this better than a pull up bar for for leg lifts since it has the same kind of feeling as wall bars.


For rows I tie mine end-to-end and just have a stick I found ages ago tied in the second length.


If you're into BJJ, tie each one around a corner of your Gi top and you have perfect grip trainers.

Final Note: In saying all of this though it is a great and portable, good for hotel lifestyle or cheap bedsit flats. I'm making it a priority that my next apartment is going to have a good doorframe that I can chuck a pull up bar in, these webbing things solve my problem at the moment but without pull up bars my speed and ROM is definitely limited to a degree.",,False,,t5_2tf0a,1373489516.0,,,True,t3_1i15js,http://www.reddit.com/r/bodyweightfitness/comments/1i15js/pull_up_bars_arent_possible_where_you_live_heres/,
1372262698.0,26,self.bodyweightfitness,1h45bx,Foot straps for rings?,27,1,6,http://www.reddit.com/r/bodyweightfitness/comments/1h45bx/foot_straps_for_rings/,"So I decided to get some rings after seeing it recommended over TRX and similar suspension trainers. However, the one thing I really like about the TRX I tried (and the only reason I can see to get one) is the foot straps for doing various leg exercises (split squats, leg curls). I usually train barefoot or very minimal shoes so it kind of hurts to put my foot on the hard ring. I'm curious if anyone has a good way of attaching a foot strap to rings that's also easily detachable. Maybe some kind of straps with velcro loops at the end or something? It'd be nice to be able to do it all on my rings. ",,False,,t5_2tf0a,False,,,True,t3_1h45bx,http://www.reddit.com/r/bodyweightfitness/comments/1h45bx/foot_straps_for_rings/,
1372128617.0,25,self.bodyweightfitness,1h0hbq,How can I strengthen arms if my elbows give me a hard time.,28,3,18,http://www.reddit.com/r/bodyweightfitness/comments/1h0hbq/how_can_i_strengthen_arms_if_my_elbows_give_me_a/,"So I was skimming the FAQ and some of it was saying pull ups, push ups, chin ups etc. The thing is my elbows are crap. I've tried doing push ups. My elbows pop. After 5 push ups it starts to be painful. Same with anything that requires elbows to bend while using strength. Also ankles. I try to run. After 100 feet my ankles say 'nope, not doing it, screw you, keep going so we will break and make you fall on your face.' I know I can do the bicycle thing for a while but is that going to be enough? Is it normal that my whole upper body shakes when I do crunches and really hurts my back? ",,False,,t5_2tf0a,False,,,True,t3_1h0hbq,http://www.reddit.com/r/bodyweightfitness/comments/1h0hbq/how_can_i_strengthen_arms_if_my_elbows_give_me_a/,
1371839577.0,26,self.bodyweightfitness,1gt5pd,Switching from push ups on knees to normal push ups?,26,0,18,http://www.reddit.com/r/bodyweightfitness/comments/1gt5pd/switching_from_push_ups_on_knees_to_normal_push/,"I do my push ups on my knees. I'm a girl, and, unfortunately, my school taught girls to do push ups this way while the boys learned the normal way. I just started getting fit, so I can only do 12 knee push ups before I take a break.

How do I transition from knee to normal? I've tried doing them, but I can barely do one. Do I just need to wait until I've built up more muscle?",,False,,t5_2tf0a,False,,,True,t3_1gt5pd,http://www.reddit.com/r/bodyweightfitness/comments/1gt5pd/switching_from_push_ups_on_knees_to_normal_push/,
1371469235.0,25,self.bodyweightfitness,1gidhf,L-Sit+Planche?,28,3,8,http://www.reddit.com/r/bodyweightfitness/comments/1gidhf/lsitplanche/,"Just wondering whether it would be possible to seamlessly transition between an l-sit and a full planche without legs touching the floor (body would rotate over both hands)- given, of course that one has mastered both exercises. I am really interested in knowing whether or not this can be done, and if can, i would love to see a video of it in action",,False,,t5_2tf0a,False,,,True,t3_1gidhf,http://www.reddit.com/r/bodyweightfitness/comments/1gidhf/lsitplanche/,
1369559224.0,25,self.bodyweightfitness,1f2p7d,Beginners routine critique,30,5,17,http://www.reddit.com/r/bodyweightfitness/comments/1f2p7d/beginners_routine_critique/,"Hey r/bodyweightfitness, I'm new here and also new to intensive training. I'm beginning a new routine based on advice here and I'd like your advice on it. I have male hormones, I'm 18 years old, weigh 55-60kg, and I'd estimate I'm about 18 percent body fat. I'm mainly training for strength and general fitness (I've just gotten back into martial arts and I'm planning on attacking it with a vengeance). 

Warmup

    * Jog up three flights, jog down three flights

Stretch

    * Hands to toes, hold

    * Arm stretches

    * Seated knee-rocky thing


Core exercise (6x5-10s, + 5s each time until can hold for 1 minute)

    * Tuck L-Sit 

    * Open Tuck L-Sit

    * One-Leg L-Sit

    * L-Sit

    * Straddle L-Sit

    * V-Sit

    * Manna


Horizontal push (3x10)

    * Elevated Pushups

    * Tricep Pushups

    * Diamond Pushups

    * Elevated Pushups

    * Elevated Diamond Pushups

    * Pseudo-Planche Pushups

    * Tuck Planche (6x5-10s, + 5s each time until can hold for 1 minute)

    * Planche (6x5-10s, + 5s each time until can hold for 1 minute)

    * Planche Pushups


Horizontal pull (3x10)

    * Row

    * Wide Row

    * Tuck Front-Lever (6x5-10s, + 5s each time until can hold for 1 minute)

    * Tuck Front-Lever Row

    * Front-Lever (6x5-10s, + 5s each time until can hold for 1 minute)


Vertical push (3x10)

    * Stomach to Wall Handstands (6x20-60s, until can hold for 5 minutes)

    * Free Handstands (6x20-60s, until can hold for 5 minutes)

    * Parallel Bar Dip

    * Handstand Pushups

    * One-handed handstands (6x5-10s, + 5s each time until can hold for 1 minute)


Vertical pull (3x10)

    * Negative Pullup/Chinup

    * Pullup/Chinup

    * Tuck L-Sit Pullup

    * L-Sit Pullup

    * Muscle Up


Leg push (3x10)

    * Squat

    * Deep Step-Up

    * Deeper Deep Step-Up

    * Pistol Squat

    * Jumping pistol squat



I've listed progressions in a way that seemed sensible to me, and I'm going to slowly move up each chain. I am currently attempting the first entry of each of those sections, and I can do at least two reps to a set of each, so I think I'm starting at the right place. 

So, what needs changing? I'm doing cardio unavoidably in martial arts, and my diet is reasonably healthy now (vegetarian, lentils, mushrooms, green-and-red soups, porridge).

Thanks guys!


**Edit: Oops, forgot to say, I'm doing this three times a week with a rest day in between, as per the template in the FAQ. On my rest days however, I do Krav Maga, and this is unavoidable due to time constraints. Will not having a lazy rest day screw me up too bad?**


**Edit no. 2: This is my new workout, after the advice in this thread:**

Warmup

    * Leg Swings

    * Cat/Camel Bends

    * Wall Extensions

    * Jog up and down a flight of stairs


Stretch

    * Wrist mobility

    * Hands to toes, hold

    * Arm stretches

    * Seated knee-rocky thing


Core exercise (6x5-10s, + 5s each time until can hold for 1 minute)

    * Tuck L-Sit 

    * Open Tuck L-Sit

    * One-Leg L-Sit

    * L-Sit

    * Straddle L-Sit

    * V-Sit

    * Manna


Horizontal push (3x10)

    * Elevated Pushups

    * Tricep Pushups

    * Diamond Pushups

    * Elevated Diamond Pushups

    * Pseudo-Planche Pushups

    * Frog Stand (6x5-10s, + 5s each time until can hold for 1 minute)

    * Tuck Planche (6x5-10s, + 5s each time until can hold for 1 minute)

    * Planche (6x5-10s, + 5s each time until can hold for 1 minute)

    * Planche Pushups


Horizontal pull (3x10)

    * Row

    * Wide Row

    * Tuck Front-Lever (6x5-10s, + 5s each time until can hold for 1 minute)

    * Tuck Front-Lever Row

    * Open Tuck Front-Lever (6x5-10s, + 5s each time until can hold for 1 minute)

    * Front-Lever (6x5-10s, + 5s each time until can hold for 1 minute)


Vertical push (3x10)

    * Stomach to Wall Handstands (6x5-10s, until can hold for 1 minutes)

    * Free Handstands (6x5-10s, until can hold for 1 minutes)

    * Parallel Bar Dip

    * Pushups (Slowly increase foot elevation until body at 45 degrees)

    * Pushups (Increase foot elevation until body perpendicular to ground)

    * Handstand Pushups

    * One-handed handstands


Vertical pull (3x10)

    * Negative Pullup/Chinup

    * Pullup/Chinup

    * Tuck L-Sit Pullup

    * L-Sit Pullup

    * Muscle Up


Leg exercise (3x10)

    * Squat

    * Deep Step-Up

    * Deeper Deep Step-Up

    * Pistol Squat

    * Jumping pistol squat


I'm doing that Tuesday, Thursday, Saturday and Sunday morning, and Monday, Tuesday, Friday, Saturday and Sunday evening.",,False,,t5_2tf0a,1369695256.0,,,True,t3_1f2p7d,http://www.reddit.com/r/bodyweightfitness/comments/1f2p7d/beginners_routine_critique/,
1369253264.0,22,self.bodyweightfitness,1euto7,Top 10 Bodyweight Exercises for Intermediate Parkour Practitioners,46,24,8,http://www.reddit.com/r/bodyweightfitness/comments/1euto7/top_10_bodyweight_exercises_for_intermediate/,http://www.apexmovement.com/blog/top-10-bodyweight-exercises-for-intermediate-parkour-practitioners/,,False,,t5_2tf0a,False,,,True,t3_1euto7,http://www.reddit.com/r/bodyweightfitness/comments/1euto7/top_10_bodyweight_exercises_for_intermediate/,
1368900898.0,24,self.bodyweightfitness,1el5ku,Got pretty far with the barstarzz pull-up program. What's next?,30,6,10,http://www.reddit.com/r/bodyweightfitness/comments/1el5ku/got_pretty_far_with_the_barstarzz_pullup_program/,"Started being able to do maybe 10 pull ups, and now I'm able to do like 80 in one workout, which is awesome. My question is, what's next? It feels like I've kind of graduated from it. 

I have access to a pull up bar but no rings, unfortunately.",,False,,t5_2tf0a,False,,,True,t3_1el5ku,http://www.reddit.com/r/bodyweightfitness/comments/1el5ku/got_pretty_far_with_the_barstarzz_pullup_program/,
1368798006.0,26,self.bodyweightfitness,1eilnc,Avoiding any possible tendon injuries..,29,3,4,http://www.reddit.com/r/bodyweightfitness/comments/1eilnc/avoiding_any_possible_tendon_injuries/,"Hey guys, just want to talk a bit about connective tissue injuries and how to avoid them for my routine.

Got some personal training practical exams coming up in a few weeks where I'll need to be in good health tendon/ligament wise. I'm paranoid about my 3x week routine somehow hurting me in the process. It hasn't yet but I have suddenly developed huge paranoia and fear that I will be injured.

Specifically on the rings - I'm doing 3x20s ring support, 3x23s tuck back lever and 3x4 ring dips. I'm sticking with the same ring support hold time each workout and adding a second or a rep on each set every workout. 

Do you think the linear progression I'm following is safe enough for the next while? It's 4 weeks away, so I could potentially be testing my advanced tuck back lever strength in the meantime. My CNS and muscles are adapting at great speed but I hope that my tendons will keep up and I don't develop any costochondritis or bicep/elbow tendon tendonitis..

How can I program this to keep as safe as possible for the next 4-5 weeks? Am I being way too paranoid?

Thanks guys.",,False,,t5_2tf0a,False,,flair,True,t3_1eilnc,http://www.reddit.com/r/bodyweightfitness/comments/1eilnc/avoiding_any_possible_tendon_injuries/,
1367036596.0,27,self.bodyweightfitness,1d77xb,What are your goals?,29,2,57,http://www.reddit.com/r/bodyweightfitness/comments/1d77xb/what_are_your_goals/,for me i've always wanted to do a muscle up im getting really close to it and i know once i get that first one i will be doing it all the time and might even go into what [barstarz](https://www.youtube.com/user/OfficialBarstarzz) do. So what your goal?,,False,,t5_2tf0a,False,,,True,t3_1d77xb,http://www.reddit.com/r/bodyweightfitness/comments/1d77xb/what_are_your_goals/,
1366487986.0,25,self.bodyweightfitness,1crbnn,Why do BW routine if barbell is recommended for legs?,28,3,26,http://www.reddit.com/r/bodyweightfitness/comments/1crbnn/why_do_bw_routine_if_barbell_is_recommended_for/,"Been reading through a lot of BW fitness posts, FAQs, articles, etc. Really interested in it as I do my workouts at home and it seems like a logical progression. Also, goals that you can set with BW fitness are different than say setting a bench or squat goal (V-Sit/Manna vs. 500 lb squat, etc.)

It seems that it's universally agreed on that barbell work for your legs is the way to go - especially for the posterior chain muscles. So if I make the investment to get a barbell set and squat rack to be able to do all of that, wouldn't it make sense to do a full body workout with the barbell too? I have dumbbells from workouts past, but having a barbell would allow even more - bench, rows, sh. press, clean/jerk, etc.

Just wondering what you all think. BTW - my fitness goals are mainly strength and body composition (low fat%). I played football all my life (o-line) and I'm losing the fat, but I still love to lift and would like the strength gains.",,False,,t5_2tf0a,False,,,True,t3_1crbnn,http://www.reddit.com/r/bodyweightfitness/comments/1crbnn/why_do_bw_routine_if_barbell_is_recommended_for/,
1366486726.0,30,self.bodyweightfitness,1cra7b,"Anybody from Toronto Ontario, and know some good parks for bodyweight work?",39,9,20,http://www.reddit.com/r/bodyweightfitness/comments/1cra7b/anybody_from_toronto_ontario_and_know_some_good/,"Preferably west of Yonge, and ideally in the parkdale area. ",,False,,t5_2tf0a,False,,,True,t3_1cra7b,http://www.reddit.com/r/bodyweightfitness/comments/1cra7b/anybody_from_toronto_ontario_and_know_some_good/,
1365233735.0,27,self.bodyweightfitness,1bscb7,Muscle Up Progression Tip: Get comfortable enough with the false grip to do pull ups with it (Video inside),27,0,18,http://www.reddit.com/r/bodyweightfitness/comments/1bscb7/muscle_up_progression_tip_get_comfortable_enough/,"[Here's a short video I took of my friend](http://youtu.be/MtQD-Jc17G0) showing what helped him nail the muscle up.

Basically practice hanging from the false grip and getting comfortable doing lots of pull ups with a false grip and that'll eventually help you transition into the dip position.",,False,,t5_2tf0a,False,,,True,t3_1bscb7,http://www.reddit.com/r/bodyweightfitness/comments/1bscb7/muscle_up_progression_tip_get_comfortable_enough/,
1364319295.0,28,self.bodyweightfitness,1b1wwn,Today is day 1 for me!  Wanna share your experience?,32,4,26,http://www.reddit.com/r/bodyweightfitness/comments/1b1wwn/today_is_day_1_for_me_wanna_share_your_experience/,"I am 21(f), 5 feet 3 inches, 128lbs. I've been running since I was 15 but now I'm bored and out of shape due to my recent ankle sprain. I read the FAQs and am going to do my first routine today:

- 5 min wall handstands

- 2 min of L sit practice

- 3 sets of 8 pushups, verticle rows, bar bell squat, and dead lift.


I'm really excited, but is there anything you have learned from your own personal experience that would benefit a noob? 


My goals are to increase my strength and muscular endurance. Mostly, I want to feel like I'm taking advantage of my body's fullest potential and work it the way nature intended. I want to be just as active in my 80s as I am now, and the only way to do that is to care for thy meat suit.


EDIT: TODAYS WORKOUT AND FITNESS GOALS
I just completed my first routine:

- 3 sets of 15 L sit tucks on the dip bars

- 3 sets of 8 squats (65lbs, 115lbs, 135lbs)

- 3 sets of incline rows (knees bent at 90 degrees)

- 3 sets of pushups (20, 8, 8)

I'll have to do handstands in my apartment until I'm less insecure to do them at the gym. 




",,False,,t5_2tf0a,1364330985.0,,,True,t3_1b1wwn,http://www.reddit.com/r/bodyweightfitness/comments/1b1wwn/today_is_day_1_for_me_wanna_share_your_experience/,
1363368241.0,25,self.bodyweightfitness,1acz2o,Lower back stretches?,34,9,33,http://www.reddit.com/r/bodyweightfitness/comments/1acz2o/lower_back_stretches/,"Hi guys. Recently I have been doing some fairly intensive core work for the purpose of being better balanced during handstands and levers and such. I've started getting a little pain in my lower back, and I'm not really sure why. I do all my exercises with the best form I can. Has anyone experienced anything similar before? Does anyone know some good stretches for the lower back that could help with this issue? ",,False,,t5_2tf0a,False,,,True,t3_1acz2o,http://www.reddit.com/r/bodyweightfitness/comments/1acz2o/lower_back_stretches/,
1360993134.0,28,self.bodyweightfitness,18miqd,Building For Cosmetics,35,7,14,http://www.reddit.com/r/bodyweightfitness/comments/18miqd/building_for_cosmetics/,"Hello! I'm a 17yo male looking for advice

If my goals are to build a gymnastics body (mostly for cosmetic reasons) what would be a good fast way about going about this? A combination of barbell and bodywork training I presume? How can I make a program that combines all of this without the risk of over training? What should my diet be like? etc.",,False,,t5_2tf0a,False,,,True,t3_18miqd,http://www.reddit.com/r/bodyweightfitness/comments/18miqd/building_for_cosmetics/,
1360918390.0,28,self.bodyweightfitness,18kncq,Armstrong routine completed - it works!,35,7,20,http://www.reddit.com/r/bodyweightfitness/comments/18kncq/armstrong_routine_completed_it_works/,"So I've been lurking for some time but decided as part of my resolution to get fitter this year decided to do the Armstrong routine that was bandied around here 6 weeks ago. So without further ado here's how I got on:

**Wk 1**
5/5/4/3/3
1/2/3/4/4
9x2
9x2
1/2/3/4/5/5

**Wk 4**
7/7/6/6/6
1/2/3/4/5/6/7/8/8
9x5
9x5
9x5

**Wk 6**
9/9/8/7/7
1/2/3/4/5/6/7/8/9/9
9x7
9x7
9x7

For the push-ups I worked towards OAPU, still got another 30cm to drop down until I can do them on the floor but progress is always good. My weight has remained relatively stable with some fat loss and some filling out of shoulders and lats. Would I do it again, probably not - not the most forgiving on the shoulders!

TL;DR It works but has serious shoulder-wrecking potential.",,False,,t5_2tf0a,False,,,True,t3_18kncq,http://www.reddit.com/r/bodyweightfitness/comments/18kncq/armstrong_routine_completed_it_works/,
1360779175.0,25,self.bodyweightfitness,18gh0v,Finger Strength vs. Pushup Progression,32,7,9,http://www.reddit.com/r/bodyweightfitness/comments/18gh0v/finger_strength_vs_pushup_progression/,"So I've swapped to the beginner routine, and I like it a lot. My pushup progressions are at pseudo plank, with my hands almost at my waist. However, I'd like to increase my finger strength, and fingertip pushups seem to be the general consensus on initial conditioning of the fingers. When I do fingertip pushups, my fingers can only take a standard pushup, and by the 8th rep they get pretty angry with me. But my chest barely feels anything. 

What would you recommend? I'm also doing inverted rows with towels hanging from my pull up bar.",,False,,t5_2tf0a,False,,,True,t3_18gh0v,http://www.reddit.com/r/bodyweightfitness/comments/18gh0v/finger_strength_vs_pushup_progression/,
1360702100.0,24,self.bodyweightfitness,18ecmn,Strength vs endurance vs hypertrophy questions,28,4,9,http://www.reddit.com/r/bodyweightfitness/comments/18ecmn/strength_vs_endurance_vs_hypertrophy_questions/,"I recently got the opportunity to begin go-karting in the 6hp 150lb weight class, and was told by my mentor that I need to built very high muscle endurance, emphatically at arms/shoulders/neck, for the longer league races. I'm currently 127-130lb and 5'6, which is an ideal BMI apparently.
I've been training for hypertrophy and strength both through calisthenics and weight prior to the karting opportunity, and have a loose (possibly misguided) idea that training for endurance will hinder my strength and muscle growth. Is there anything I can do to help both, as I also want to put on muscle weight to have a nicer physique.
Thanks guys.",,False,,t5_2tf0a,False,,,True,t3_18ecmn,http://www.reddit.com/r/bodyweightfitness/comments/18ecmn/strength_vs_endurance_vs_hypertrophy_questions/,
1360283931.0,25,self.bodyweightfitness,183m1q,Routine Critique,32,7,8,http://www.reddit.com/r/bodyweightfitness/comments/183m1q/routine_critique/,"Hi! I've been working on a CC routine for a while, and I've started to hit some plateaus, so I'm looking for a critique/good ways to branch off.

I do this workout twice a week (Tue/Thu), with martial-arts on Friday/Saturday/Monday (leaving Monday/Wednesday as pure ""break"" days).  I occasionally skip Friday or Saturday practice if I'm feeling exhausted.

Routine: 

(* Indicates a place I've been stuck)

(+ Indicates where I probably should move on to something else...)

1) * Close hand-stand pushups (I can go down controlled, but not up)

2) * Uneven one-armed pull-ups (my grip dies!)

3) * One-armed pushups (I can't seem to do them with proper form)

4) * Walk-down bridges (Flexibility is keeping me from doing even one)

5) + Hanging leg raises (Done 3x20 for over a month now, not sure what is next)

6) + Dips (can easily do 3x8, but I have no weight belt ; ;)

7) + Inverted Rows (Can easily do 3x8, not sure how to make more difficult, especially since my shoulders can't hold me up for hanging rows)

At any rate, I'd wager that if I kept going I'd eventually break past the barriers, but I'd like some tips on how to break my plateaus quicker than ""eventually"".",,False,,t5_2tf0a,False,,,True,t3_183m1q,http://www.reddit.com/r/bodyweightfitness/comments/183m1q/routine_critique/,
1360267428.0,27,self.bodyweightfitness,1830ku,Learning the L-Sit,33,6,11,http://www.reddit.com/r/bodyweightfitness/comments/1830ku/learning_the_lsit/,"I've started practicing some bodyweight exercises.  This reddit has been a great source of motivation for me.  I have a question about L-Sit progressions.

I have been practicing with a tucked L-sit which I can hold for a little under 10 seconds.  I bring my knees to my chest and try hold myself up in that position.  I find that allowing my legs to open up a bit is easier and helps me balance and stay up longer.  Is that something that should be avoided or is it fine?

edit : that was quite abrupt - I posted mid sets ;D",,False,,t5_2tf0a,1360267620.0,,,True,t3_1830ku,http://www.reddit.com/r/bodyweightfitness/comments/1830ku/learning_the_lsit/,
1360009506.0,27,self.bodyweightfitness,17vw4y,What's your advice for someone who wants to get fit... but has two titanium rods in their spine? (And the doctor wasn't much help either!) [X-Post from /r/fitness],32,5,7,http://www.reddit.com/r/bodyweightfitness/comments/17vw4y/whats_your_advice_for_someone_who_wants_to_get/,"Note: this is [X-Posted from /r/fitness](http://www.reddit.com/r/Fitness/comments/17v365/whats_your_advice_for_someone_who_wants_to_get/). I'm hoping you guys can suggest some more bodyweight-specific things. Thanks!

**Disclaimer: I have spoken to a physio/doctor/hospital/etc - all of whom say ""try things and see how you get on""...**

Hi folks,

About 6 months ago I had spinal fusion for scoliosis. A week in hospital, two titanium rods, and 18 titanium screws later, and I had a straight spine! Wahey!

I have been back to work full time for about 4 months now and I can manage pretty much everything day-to-day. My job is at a computer most of the day, so I don't need to do any heavy lifting or much movement. **Now, I'm looking to get fit and build a body I can be proud of, spurred on by my general inactivity over the past few months.**. 

Here's what I can (very) comfortably manage at the moment:

- Walking to and from work, carrying a bag, etc (4 mile round trip!)
- Go out with friends clubbing/dancing for most of the night
- Swimming confidently at a good speed (although breast stroke is a little tricky)
- About 20 pressups confidently, and a further 10 struggling somewhat

I asked the doctors and they have advised that after about 3 months, I should be able to return to things like gentle running, cycling, swimming, etc. I'm now at 6 months in and they didn't have any further advice - ""play it by ear"" - which isn't much help!

All I know right now is that I am quite slim and have virtually no muscle (body fat approx 15%). I'm looking to both build more muscle, and be more active. 

**I would like to avoid heavy lifting that requires support from your back, just in case**. However, **I'm comfortable doing bodyweight exercises**, provided they don't need my spine to bend too much.

Are there gym exercises I could do, that could avoid much weight on my spine? Any general advice for someone in my position? Thanks for your help!",,False,,t5_2tf0a,False,,,True,t3_17vw4y,http://www.reddit.com/r/bodyweightfitness/comments/17vw4y/whats_your_advice_for_someone_who_wants_to_get/,
1359387396.0,25,self.bodyweightfitness,17fkcp,I'm trying to do Insanity for fat loss but also gain strength. I made a routine to do in conjunction to with Insanity. Do you guys have any thoughts or criticism? ,34,9,25,http://www.reddit.com/r/bodyweightfitness/comments/17fkcp/im_trying_to_do_insanity_for_fat_loss_but_also/,"I'm a 16 year old male. I'm 5'8 150 lbs. It's an average weight for my height, but it's because I have a lot of fat and not much muscle. Therefore, my goals were to lost fat and gain muscle, and I wanted to do it as quickly as possible before the end of April (Class trip to Florida, part of it is a beach trip). I know that Insanity burns a lot of fat combined with diet. With a 2300 Calorie diet, I was thinking of using this Insanity and strength combo workout I've setup. Is this reasonable for achieving my goals? My main concern is that doing all of this cardio will inhibit strength gains. It's mainly push ups, but since theres a lot of leg work in Insanity I figured I wouldn't have to add any.

I'm in my second week of Insanity, but when it comes to strength, I'm a beginner, and I could really use some input. I also posted to this subreddit is because I don't really have the means to buy any equipment. What I have is pull-up bar and a 20 lb dumbbell.

[Here is the schedule](https://skydrive.live.com/redir?page=view&resid=A6ED3A626F7943B0!161&authkey=!AEZ3rnaZFWE4Sdw) The Calander on the left is the Insanity workout and the right is what I'm planning to add. Please be sure to scroll all the way down.

Thanks for helping out.

EDIT: What I have decided to do is because I still need to lose fat, and my main goal is to look better, I will continue Insanity. At the same time though I will do a variation of the beginner FAQ workout. After the 60 Days are over I will do the FAQ routine and do the Insanity Pure Cardio video on the off days with one rest day. People have brought to my attention I actually wont make that much muscle gain anyway, I might as well lose fat and look better.",,False,,t5_2tf0a,1359421785.0,,,True,t3_17fkcp,http://www.reddit.com/r/bodyweightfitness/comments/17fkcp/im_trying_to_do_insanity_for_fat_loss_but_also/,
1358867969.0,25,self.bodyweightfitness,17232m,Weighted Vest Challenge,35,10,37,http://www.reddit.com/r/bodyweightfitness/comments/17232m/weighted_vest_challenge/,"So basically I'm a fit person who just got a weight vest. It's a hyper vest pro (10lbs). Anyways my friends have challenged me to continuously wear it all week. Is this challenge a bad idea? 
if it's a good idea then I will keep this updated.",,False,,t5_2tf0a,False,,,True,t3_17232m,http://www.reddit.com/r/bodyweightfitness/comments/17232m/weighted_vest_challenge/,
1358425038.0,24,self.bodyweightfitness,16qy22,Handstand challenge/tutorial/progression album I made a few months back. (x-post from r/parkour),32,8,8,http://www.reddit.com/r/bodyweightfitness/comments/16qy22/handstand_challengetutorialprogression_album_i/,"http://imgur.com/a/wTkz5#0

This was an album I made for a challenge on [Fitocracy](http://ftcy.me/Vw9RtU). Most of r/bodyweightfitness will know the tips/progressions listed, but it can't hurt to post them up, I suppose.

Notes:

* Moad = mode. Bit of silliness.
* The goals were challenge-specific, disregard them if you please.
* The various ""LOG AS"" suggestions are also Fitocracy specific.
* Yes, the end pictures are not true one-arm handstands. I needed an example and lucky captures of the few seconds I was able to remain balanced.
* In most of these pictures, I am staring straight at the ground, with my spine looking like an L. This is not good form. Keep your neck as straight as possible without losing sight of the ground. (Gymnasts will disagree with this, but if your eventual goal is to walk up and down stairs on your hands, you'll need to be looking at the ground.)",,False,,t5_2tf0a,1358445489.0,,,True,t3_16qy22,http://www.reddit.com/r/bodyweightfitness/comments/16qy22/handstand_challengetutorialprogression_album_i/,
1356916543.0,28,self.bodyweightfitness,15p6tb,How to calculate calories burned,36,8,15,http://www.reddit.com/r/bodyweightfitness/comments/15p6tb/how_to_calculate_calories_burned/,"I'm just getting started with bodyweight fitness.  Many thanks to this subredit for the great introduction and conversations.

I'm needing to lose some weight.  To do that I feel like I should have some idea as to how many calories I'm burning during my workout.  Are there any generally accepted estimates of how many calories are burned with specific bodyweight fitness exercises?  Any guidelines as to estimating calories burned?",,False,,t5_2tf0a,False,,,True,t3_15p6tb,http://www.reddit.com/r/bodyweightfitness/comments/15p6tb/how_to_calculate_calories_burned/,
1356875310.0,26,self.bodyweightfitness,15o8ar,Training twice a day ,34,8,9,http://www.reddit.com/r/bodyweightfitness/comments/15o8ar/training_twice_a_day/,"Hey guys, take some time to read this article:
http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article/412/Doubling_Up_for_Success.aspx
It is written by Charles Poliquin, one of the most recognized trainers in the world. 
He says that splitting your workout in two provides superior results as opposed to one. I can somewhat relate to this as my performance rapidly decreases toward the end of workout, despite longer rest times between sets. My workout is 1 hour + long. Two shorter workouts for example, would give us a chance to work on more skills efficiently (let´s say BL in morning, Planche in evening)I have also been plateauing for some time now, so a change in training regimen would be useful. Could we somehow apply this to our training here? There seem to be a ton of variations. I am especially interested how it could be used with an OG style routine. ",,False,,t5_2tf0a,False,,,True,t3_15o8ar,http://www.reddit.com/r/bodyweightfitness/comments/15o8ar/training_twice_a_day/,
1354012629.0,25,self.bodyweightfitness,13v9if,"Calisthenic/street workout, I wish to begin and improve. ",33,8,18,http://www.reddit.com/r/bodyweightfitness/comments/13v9if/calisthenicstreet_workout_i_wish_to_begin_and/,"Hey, 
I came here hoping to find guidance to improve my strength.
My ultimate goal is to be able to preform elements such as planche, human flag, lever  etc. with all its' variations.
I do not seek to do it in an Olympic level in perfect and un-flawed form but I do wish to learn it and master it.
I've been trying out programs all over the internet and gained little to no progress in trying to get to where I want, and I'm hoping to find it here.
So, as I said, my goal is to learn and master gymnastic elements (not on an Olympic level though). Therefor I'm searching a workout routine/s to gain more strength so I'll be able to preform them (I'm aiming for FBE at first then FSP).
I'm 17 years old, about 1.75m and 64kg. I have a single pull up bar and a dip station as well as rings set (but with little space to the top), all of theses are in a park near by. I do not have a gym option. Any thing else?
Then, I stumbled upon this program which said that if I had any questions, I'll come here. So here I am.
First and most important, will this program help me with my goals?
Second, I noticed that there aren't any specific abs and core exercises, why?
And last, I couldn't figure out how to some of the exercises which are: the L-sit variations, pseudo planche push ups, row, deep step up and the whole right side of the vertical pushing. 

Here is what I found: http://tinypic.com/view.php?pic=sxzuhg&s=6

Please help me out.",,False,,t5_2tf0a,False,,,True,t3_13v9if,http://www.reddit.com/r/bodyweightfitness/comments/13v9if/calisthenicstreet_workout_i_wish_to_begin_and/,
1353960102.0,27,youtube.com,13tu9z,Interesting take on rotator cuff injuries due to 'shoulder packing' during pull ups,30,3,13,http://www.reddit.com/r/bodyweightfitness/comments/13tu9z/interesting_take_on_rotator_cuff_injuries_due_to/,,,False,,t5_2tf0a,False,,,False,t3_13tu9z,https://www.youtube.com/watch?v=-ON2KLcWg6I,
1350725372.0,24,self.bodyweightfitness,11sj52,broader shoulders?,29,5,22,http://www.reddit.com/r/bodyweightfitness/comments/11sj52/broader_shoulders/,are there any exercises to get broader shoulders? im looking to decrease my head to body ratio :( any sugggestions?,,False,,t5_2tf0a,False,,,True,t3_11sj52,http://www.reddit.com/r/bodyweightfitness/comments/11sj52/broader_shoulders/,
1349938703.0,25,youtube.com,11arpr,How to do an L-Sit Tutorial- Progression and Exercises,26,1,8,http://www.reddit.com/r/bodyweightfitness/comments/11arpr/how_to_do_an_lsit_tutorial_progression_and/,,,False,,t5_2tf0a,False,,,False,t3_11arpr,http://www.youtube.com/watch?v=pPeDM0ddRFw&feature=youtube_gdata,
1346975822.0,27,self.bodyweightfitness,zh7iu,Homemade dip stand and reverse push-up bar,30,3,10,http://www.reddit.com/r/bodyweightfitness/comments/zh7iu/homemade_dip_stand_and_reverse_pushup_bar/,"So, I do some dumbbell workouts (curls, leaning rows, weighted squats, etc), and run (working toward half marathon (eventually), up to 7 mile long runs), and some body weight stuff like pull ups and push ups, but I wanted some more variety, so I made these

http://homemadechaos.com/?p=184

Yeah, craftsmanship is poor, but they support my weight easily so it's okay. 

What other homemade gym equipment is worth building?",,False,,t5_2tf0a,False,,,True,t3_zh7iu,http://www.reddit.com/r/bodyweightfitness/comments/zh7iu/homemade_dip_stand_and_reverse_pushup_bar/,
1342471392.0,28,self.bodyweightfitness,wnvjn,Just built my own paralettes...,32,4,10,http://www.reddit.com/r/bodyweightfitness/comments/wnvjn/just_built_my_own_paralettes/,"I think they [look pretty awesome.](http://imgur.com/2gRAw)  I understand some people do things to them to soften the grip.  Any particular advice on that matter?

I've been doing CC for about two months now and have seen pretty good results.  I just got my copy of Overcoming Gravity and am excited to start incorporating some of that into my training: I want to learn to Planche someday and I'd like to be able to L-sit/V-sit/Manna someday.  Plus, handstands.  Any tips for a newbie at any kind of gymnastics?

If anyone is interested, I used [these](http://library.crossfit.com/free/pdf/13_03_Parallettes.pdf) instructions.  Cost me $25 and took less than an hour.

Edit: Dammit, I'm out of the loop.  [He beat me by a day.](http://www.reddit.com/r/bodyweightfitness/comments/wkoap/testing_my_homemade_parallettes/)",,False,,t5_2tf0a,1342471979.0,,,True,t3_wnvjn,http://www.reddit.com/r/bodyweightfitness/comments/wnvjn/just_built_my_own_paralettes/,
1339420894.0,27,self.bodyweightfitness,uw3h0,DIY Climbing Exercise Rope (picture/tutorial),29,2,22,http://www.reddit.com/r/bodyweightfitness/comments/uw3h0/diy_climbing_exercise_rope_picturetutorial/,"So I've been doing some bodyweight fitness here and there on pullup bars and parallettes but I was really feeling like I wanted to do some rope climbing as it's a great upper body workout and is also excellent for hand strength.  I saw the ropes online that come with the end already on them, but they were significantly more money than this one.  I got the rope at knotandrope.com for $1.59 a foot.  I thought that a 12 foot rope might be short, so I measured to a branch I had and decided to go with 25 feet of rope.  After the first few climbs, I think that the height might have been a bit ambitious - hopefully once I am better at doing it I will be able to take advantage of the full height of the rope.

Anyway, in case anyone wanted to see what I did here are the steps I took to make it.  Let me know if you have any questions.


First I tied the end of the rope so it wouldn't unravel (and it is also an extra safety measure so the bolts that I use won't slip out)

http://i.imgur.com/OIMCq.jpg

Next I cut a length of pipe, drilled holes through it, and then cut it in half the long way.  This will be the ""clamp"" on the rope.  For my 1.5"" rope I used a 1.25"" pvc pipe

http://i.imgur.com/ZmlEQ.jpg

Here you can see that I weaved a piece of chain into the clamp (and put the bolts through the chain)

http://i.imgur.com/iD1YY.jpg

Then I put a hose clamp around the bottom, again, just as an extra safety measure.  

http://i.imgur.com/klUqw.jpg

Here is the finished product.  Note that I also added another hose clamp at the top for a backup safety measure.

http://i.imgur.com/68ZTc.jpg

Here's a couple pics of how it looks hanging in my yard.

http://i.imgur.com/V2gFc.jpg

http://i.imgur.com/LbL3S.jpg

In this one you can see where I put in a knot - I quickly noticed that by time i climbed up I was too tired to climb down so I needed somewhere to stop to rest.  The knot is perfect for that.

http://i.imgur.com/JGgHl.jpg",,False,,t5_2tf0a,False,,,True,t3_uw3h0,http://www.reddit.com/r/bodyweightfitness/comments/uw3h0/diy_climbing_exercise_rope_picturetutorial/,
1338847214.0,26,en.wikipedia.org,uky09,Wikipedia needs some Body Weight Fitness love.  Wanna help?,28,2,2,http://www.reddit.com/r/bodyweightfitness/comments/uky09/wikipedia_needs_some_body_weight_fitness_love/,,,False,,t5_2tf0a,False,,,False,t3_uky09,http://en.wikipedia.org/wiki/Planche_%28exercise%29,
1335969287.0,27,self.bodyweightfitness,t3b6l,"How long have you been doing body weight exercises, and what kind of progress have you made? ",33,6,35,http://www.reddit.com/r/bodyweightfitness/comments/t3b6l/how_long_have_you_been_doing_body_weight/,"Just wondering what kind of progress people make over time. I understand stuff like static holds will take a lot longer to progress, so I was just wondering what people have achieved",,False,,t5_2tf0a,False,,,True,t3_t3b6l,http://www.reddit.com/r/bodyweightfitness/comments/t3b6l/how_long_have_you_been_doing_body_weight/,
1333236155.0,26,youtube.com,rn08j,"haven't see this posted, I thought this is amazing",29,3,10,http://www.reddit.com/r/bodyweightfitness/comments/rn08j/havent_see_this_posted_i_thought_this_is_amazing/,,,False,,t5_2tf0a,False,,,False,t3_rn08j,http://www.youtube.com/watch?v=ulYeTUS-L3Q,
1376150538.0,25,self.bodyweightfitness,1k3df1,red dot in the eye after first workout,36,11,10,http://www.reddit.com/r/bodyweightfitness/comments/1k3df1/red_dot_in_the_eye_after_first_workout/,"Two days ago I started the beginner bodyweight routine. I am male, 27, 180cm, 75kg. I exercise 3-4 times a week, swimming, jogging, kundalini yoga and now decided to start with the bodyweight fitness program to work on strength and skill. During the first session I spent around 10 minutes practicing handstands. I didn't feel any discomfort doing them. However, the next morning I noticed a red dot in my right eye and I guess it is from the handstands. [This photo is from now, two days after the workout](http://i.imgur.com/DorsjCU.jpg).
This is the first time this happens to me, although I have sensitive eyes, getting red eyes and tears from bars with cigarette smoke inside. But my irritated eyes usually recover within an hour, and this time it seems to last and it's more severe.
Has anyone experienced the same from working out? How long did it take for the dot to disappear? Do you have any suggestions for the handstand and my condition? I decided to wait until tomorrow to work out again as my muscles are quite sore now. I think I will just practice them 3-5 minutes/day in the beginning, hoping that my blood vessels can endure that.",,False,,t5_2tf0a,1376150904.0,,,True,t3_1k3df1,http://www.reddit.com/r/bodyweightfitness/comments/1k3df1/red_dot_in_the_eye_after_first_workout/,
1375929890.0,25,self.bodyweightfitness,1jxhzd,Help increasing pull-ups,36,11,19,http://www.reddit.com/r/bodyweightfitness/comments/1jxhzd/help_increasing_pullups/,"I'm not exactly into bodyweight fitness, but I try to incorporate BW exercises into my routines in the gym as often as possible. My pull-ups are embarrassing though. My form is good, but I can't seem to increase my repetitions much. How would you suggest going about being able to do more. I usually just do them on back day, should I do a few sets every day? Or a couple times a week? What's a good routine to get into to increase my pull-ups?",,False,,t5_2tf0a,False,,,True,t3_1jxhzd,http://www.reddit.com/r/bodyweightfitness/comments/1jxhzd/help_increasing_pullups/,
1375455906.0,27,self.bodyweightfitness,1jkflr,Shaking whilst doing dips on rings?,36,9,12,http://www.reddit.com/r/bodyweightfitness/comments/1jkflr/shaking_whilst_doing_dips_on_rings/,"So I got my rings today and tried them out, but whilst doing dips I was shaking quite alot. Is this just a stabilisation problem that will get better as I train more using rings? Or am I doing something wrong.",,False,,t5_2tf0a,False,,,True,t3_1jkflr,http://www.reddit.com/r/bodyweightfitness/comments/1jkflr/shaking_whilst_doing_dips_on_rings/,
1375357249.0,24,self.bodyweightfitness,1jhkpd,Bodyweight Bodybuilding question,36,12,22,http://www.reddit.com/r/bodyweightfitness/comments/1jhkpd/bodyweight_bodybuilding_question/,"Hi I am still a beginner in bodyweight fitness, but I noticed that the bodybuilding community distinguishes between training for strength and training for size. I personally care more about size, so I was wondering if there can be any alterations to the beginner program in the FAQ to focus more on looks? Do I need to follow a different program altogether? Also for for personal reasons I am unable to go to a gym so switching to weight training isn't an option.",,False,,t5_2tf0a,False,,,True,t3_1jhkpd,http://www.reddit.com/r/bodyweightfitness/comments/1jhkpd/bodyweight_bodybuilding_question/,
1375012896.0,25,self.bodyweightfitness,1j7n0f,Is there any real value to randomly doing pushups and handstand pushups throughout the day?,32,7,19,http://www.reddit.com/r/bodyweightfitness/comments/1j7n0f/is_there_any_real_value_to_randomly_doing_pushups/,"I have a lot of free time at work, but not enough to get full routines in.  Is there any value in just randomly getting a set in?",,False,,t5_2tf0a,False,,,True,t3_1j7n0f,http://www.reddit.com/r/bodyweightfitness/comments/1j7n0f/is_there_any_real_value_to_randomly_doing_pushups/,
1374869949.0,24,self.bodyweightfitness,1j4aqi,"Chest is lagging behind massively and it is hugely infuriating. For reference, I can do a couple of one arm push-ups on each arm(with my arm out) and 6-8 archer push ups. Chest is still tiny though, any ideas? Any additional exercises to add?",33,9,56,http://www.reddit.com/r/bodyweightfitness/comments/1j4aqi/chest_is_lagging_behind_massively_and_it_is/,"Yeah it's pretty vain, but my tiny chest really bugs me.",,False,,t5_2tf0a,1374870164.0,,,True,t3_1j4aqi,http://www.reddit.com/r/bodyweightfitness/comments/1j4aqi/chest_is_lagging_behind_massively_and_it_is/,
1372875716.0,23,self.bodyweightfitness,1hkyrl,[GMB] Movement Checkup: 5 Diagnostic Moves You Can Use To Assess Your Ability,28,5,22,http://www.reddit.com/r/bodyweightfitness/comments/1hkyrl/gmb_movement_checkup_5_diagnostic_moves_you_can/,"[Article](http://www.goldmedalbodies.com/essential-movement-skills/)

Great little way to check your movement capability. In short, everyone should be able to do:

1. Cartwheel
2. Squat
3. Crab Walk
4. Front and Back Rolls
5. Bear Crawl",,False,,t5_2tf0a,False,,,True,t3_1hkyrl,http://www.reddit.com/r/bodyweightfitness/comments/1hkyrl/gmb_movement_checkup_5_diagnostic_moves_you_can/,
1372814512.0,25,self.bodyweightfitness,1hjcvx,Good beginner routine?,39,14,36,http://www.reddit.com/r/bodyweightfitness/comments/1hjcvx/good_beginner_routine/,"Hello /r/bodyweightfitness 

I just got started with bodyweight exercises and I'm loving it so far.
But what seems to confuse or bother me rather at this point is that I am confused if I am doing an intense enough workout, and if I'm progressing to fast or too slow. 

A week ago my routine looked like this:
- Standard push-up: 5x10

- Narrow grip push-up: 5x10

- Chin-ups: 5x5

- Wide-grip pull-up: 5x5

- Tricep dips: 5x5

- this http://imgur.com/BQmJstX: 5x15

- Crunches (those that work the obliques): 3x15

At this point my routine looks like this:
- Standard push-up: 5x15

- Narrow grip push-up: 5x15

- Chin-ups: 5x7

- Wide-grip pull-up: 5x7

- Tricep dips: 5x7

- this http://imgur.com/BQmJstX: 5x15

- Crunches (those that work the obliques): 3x15

After working out my muscles don't feel ""inflated"" even though in my workout I do find it to be rather intense for my muscles. I am not sure whether this is normal or it is the cause of something else. Any help is much appreciated",,False,,t5_2tf0a,False,,,True,t3_1hjcvx,http://www.reddit.com/r/bodyweightfitness/comments/1hjcvx/good_beginner_routine/,
1372702900.0,27,self.bodyweightfitness,1hfvrp,I'm really lacking some finger strength,27,0,28,http://www.reddit.com/r/bodyweightfitness/comments/1hfvrp/im_really_lacking_some_finger_strength/,"I'm generally lacking a lot of finger strength. I have been trying to do push ups on my fingers, but I can barely do one even when doing push ups on my knees.

I feel like I need to some finger strength in order to improve my on-ground L sit. Does anyone have some nice finger strength exercises?",,False,,t5_2tf0a,False,,,True,t3_1hfvrp,http://www.reddit.com/r/bodyweightfitness/comments/1hfvrp/im_really_lacking_some_finger_strength/,
1372696793.0,25,self.bodyweightfitness,1hfncv,L-Sit on parallel bars vs on the floor,31,6,14,http://www.reddit.com/r/bodyweightfitness/comments/1hfncv/lsit_on_parallel_bars_vs_on_the_floor/,"As it is now, I can do a L-Sit on parallel bars for ±30s, but am unable to do a tuck L-Sit on the floor for more than a few seconds.

Is this normal? Is there a way to help me get better on the floor?",,False,,t5_2tf0a,False,,,True,t3_1hfncv,http://www.reddit.com/r/bodyweightfitness/comments/1hfncv/lsit_on_parallel_bars_vs_on_the_floor/,
1372681300.0,23,self.bodyweightfitness,1hf7eq,No access to gym - possible to gain muscle or can I just maintain?,29,6,20,http://www.reddit.com/r/bodyweightfitness/comments/1hf7eq/no_access_to_gym_possible_to_gain_muscle_or_can_i/,"I'm used to lifting heavy shit, I'm on a lifting program but now I'm on vacation and no access to the gym for a month - what are 2-4 basic exercises that I can do to at least maintain if not gain any muscle?

I was thinking something along the lines of chinups, pullups, dips?",,False,,t5_2tf0a,False,,,True,t3_1hf7eq,http://www.reddit.com/r/bodyweightfitness/comments/1hf7eq/no_access_to_gym_possible_to_gain_muscle_or_can_i/,
1372090216.0,26,self.bodyweightfitness,1gz4ah,Question regarding how to follow the sidebar routine,26,0,3,http://www.reddit.com/r/bodyweightfitness/comments/1gz4ah/question_regarding_how_to_follow_the_sidebar/,"**((ANSWERED))**

Am I supposed to do W1, then 1 Skill work and 1 set of each Strength work? And then do W2, next skill work, 1 set och each strength and etc until W3?

Or am I supposed to do all Warmups in a row and then both skill workouts and 3 sets of each strength work? 

Can someone please clear this up for me?",,False,,t5_2tf0a,1372092174.0,,,True,t3_1gz4ah,http://www.reddit.com/r/bodyweightfitness/comments/1gz4ah/question_regarding_how_to_follow_the_sidebar/,
1372042820.0,25,self.bodyweightfitness,1gy1tm,Questions about routine for a cyclist,30,5,20,http://www.reddit.com/r/bodyweightfitness/comments/1gy1tm/questions_about_routine_for_a_cyclist/,"6'1, 155 pounds male going for strength, flexibility, and some mass. 
My routine:

Molding Mobility/Starting Stretching/Wrist Mobility

Skill Work:
L Sit Progressions: Currently L-Sit Tuck on dip bars

Handstand practice: Trying to build up strength with the pike pushups

Planche Work: Currently Frogstand with bent arms

Core:
Pike pushups: 3x10

Pullups(Weighted/One armed variant): 3x8-failure

Tuck Front Lever Rows: 3x10

Weighted Chest/Tricep Dips: 3x10

Pushups(Working up to one armed variant, currently using decline diamond pushup) 3x15

Run 3-5 miles or pistol/barbell squats depending on the day

Abs:
Russian Twists

Leg Raises

Planks/Side Planks

Hollow Body Progressions


I do weighted chest dips instead of BB bench press because of some shoulder pain I used to get. Is that a bad idea, cause I feel nothing when doing chest dips? Right now, I'm training to do competitive MTB and road cycling for my university's cycling club in the fall. I'm pressed to build my legs' and overall cardiovascular endurance for cycling, but at the same feel like I'm missing out on the benefits of squats. Would I be on the losing end if I cut out squats to focus on cycling, as I have heard that the mass gained from them may be detrimental to a cyclist with my body type, basically a climber? (cyclist with low weight to height ratio that excels in uphill drives)",,False,,t5_2tf0a,1372043834.0,,,True,t3_1gy1tm,http://www.reddit.com/r/bodyweightfitness/comments/1gy1tm/questions_about_routine_for_a_cyclist/,
1371581281.0,25,self.bodyweightfitness,1glns4,Took a rest week but my forearm keep feeling strange. What can it be?,29,4,31,http://www.reddit.com/r/bodyweightfitness/comments/1glns4/took_a_rest_week_but_my_forearm_keep_feeling/,"Hi everybody,

I made [this](http://www.reddit.com/r/bodyweightfitness/comments/1g4tfk/forearm_pain/) post a week ago regarding my forearm pain preventing me to haveing a good grip. Mainly it happened after a few weeks where I probably exceeded on pulling work (Armstrong workout + climbing).
Most of you suggested me to take a rest week and I did. I continued to workout but only on lower body, sprinting, and never using forearms.

Now that 10 days have passed, although it's a bit healed, I am still having this bad sensation in my forearms. Since the pain is almost non-existent when I don't workout or press on the forearm (even then it's not really pain but like the forearm feeling 'tired'), I feel that a doctor is not really necessary yet.

That's why I'm asking you for advice on what this could be. Basically I feel 'pain' if I cross-friction these parts:

*  the inner forearm near the middle
*  the outer forearm near the elbow and the wrist

The effect is that I cannot maintain a good grip for long but feel the forearms sore after just a bit.

Is this some kind of tendonitis? Are these muscles? What do you recommend doing, given that 10 days of rest have not worked out?

Thank you for any help!",,False,,t5_2tf0a,False,,,True,t3_1glns4,http://www.reddit.com/r/bodyweightfitness/comments/1glns4/took_a_rest_week_but_my_forearm_keep_feeling/,
1371234783.0,27,self.bodyweightfitness,1gcqyg,Questions from a heavy guy,30,3,13,http://www.reddit.com/r/bodyweightfitness/comments/1gcqyg/questions_from_a_heavy_guy/,"I'm pretty heavy, about 6-5 and 220.  I thought getting to level 4 on Simplefit was a tremendous accomplishment, until I tried the beginner routine here.  Here are some questions to help me get started.  Thanks in advance.
1. I've lost 90# this past year, but have about 20# to go.  Do I need to modify the beginner routine in some way to help lose that last bit?  I don't do diets.
2. I come crashing down a lot when practicing handstands.  I figure learning to fall properly will be handy, so is there a good safe fall I can practice when coming out of handstands?
3. The routine prescribes a certain # of minutes for some exercises. Does that include short rests between tries?

",,False,,t5_2tf0a,False,,,True,t3_1gcqyg,http://www.reddit.com/r/bodyweightfitness/comments/1gcqyg/questions_from_a_heavy_guy/,
1370346356.0,25,self.bodyweightfitness,1fn9op,How to bulk up my biceps?,29,4,23,http://www.reddit.com/r/bodyweightfitness/comments/1fn9op/how_to_bulk_up_my_biceps/,They seem too small to me. Any special exercises or routines?,,False,,t5_2tf0a,False,,,True,t3_1fn9op,http://www.reddit.com/r/bodyweightfitness/comments/1fn9op/how_to_bulk_up_my_biceps/,
1369251974.0,24,self.bodyweightfitness,1eurwg,Is it ok to do pulls only and not do pushes while I'm healing my elbow?,29,5,16,http://www.reddit.com/r/bodyweightfitness/comments/1eurwg/is_it_ok_to_do_pulls_only_and_not_do_pushes_while/,"I hurt my elbow, I think doing L-sits and hyperextending my elbow, and a little bit more doing back levers when I thought it was better. It hurts when I do pushups and dips, but not for pullups and inverted rows. Obviously I could do pulls only for a few days and not matter, but how long before it gets to be an muscle imbalance issue?

I can do pushes but only easy versions with less weight and less reps. I can do overhead press with my kettlebells but only with a non-challenging amount of weight. Same with pushups... I can do them on my knees and it doesn't hurt my elbows, should I just do those?

Also, it hurts when I bend my elbow for longer than a few seconds (e.g. bending my elbow to talk on the phone). Is this consistent with a jammed elbow or hyperextended elbow symptoms?",,False,,t5_2tf0a,False,,,True,t3_1eurwg,http://www.reddit.com/r/bodyweightfitness/comments/1eurwg/is_it_ok_to_do_pulls_only_and_not_do_pushes_while/,
1369244114.0,25,self.bodyweightfitness,1euh0t,Chin Up Form Check,34,9,14,http://www.reddit.com/r/bodyweightfitness/comments/1euh0t/chin_up_form_check/,"[Video](https://www.youtube.com/watch?v=v15GK9H-s3I)

Hi guys it's me again...

Today I filmed my chin ups in the gym. I just want to make sure everything is correct until I move to harder progressions! 

Thanks for your time. 

",,False,,t5_2tf0a,False,,,True,t3_1euh0t,http://www.reddit.com/r/bodyweightfitness/comments/1euh0t/chin_up_form_check/,
1368920666.0,23,self.bodyweightfitness,1elq5m,Captain's chair without a power tower?,28,5,13,http://www.reddit.com/r/bodyweightfitness/comments/1elq5m/captains_chair_without_a_power_tower/,"I came across [this PDF](http://www.acefitness.org/getfit/studies/bestworstabexercises.pdf) earlier and I'm thinking it might be a good idea to add captain's chair to my routine.

Is there any effective way to do this without a power tower?  I've read every post in here about power towers and it seems as though they are looked down upon in favor of pull-up bars and rings.

It seems like the captain's chair may be a benefit that hasn't often been discussed.

If there aren't other options, are there power towers folks recommend?  A quick glance around Amazon turns up [this one from Weider](http://www.amazon.com/Weslo-WEBE99712-Weider-Power-Tower/dp/B0098MAYNY/) and [this one from XMark](http://www.amazon.com/XMark-Fitness-Power-Pull-up-Station/dp/B004OVLSOS/), which appear to be of reasonable quality and price.",,False,,t5_2tf0a,False,,,True,t3_1elq5m,http://www.reddit.com/r/bodyweightfitness/comments/1elq5m/captains_chair_without_a_power_tower/,
1368542761.0,25,self.bodyweightfitness,1ebe9k,Anybody got Sommer's Foundation 2 yet? What do you think? Also has anyone been following Foundation program to a tee since F1's release? How is your progress?,29,4,15,http://www.reddit.com/r/bodyweightfitness/comments/1ebe9k/anybody_got_sommers_foundation_2_yet_what_do_you/,I'm particularly interested in knowing whether F2 has any good movements that aren't already in BtGB.,,False,,t5_2tf0a,False,,,True,t3_1ebe9k,http://www.reddit.com/r/bodyweightfitness/comments/1ebe9k/anybody_got_sommers_foundation_2_yet_what_do_you/,
1368334055.0,25,self.bodyweightfitness,1e639x,"Progress Pics, Started 31/12/2012.",35,10,23,http://www.reddit.com/r/bodyweightfitness/comments/1e639x/progress_pics_started_31122012/,"Hello Body weight.

Let me start by saying that I love working out now.  Should of started years ago.  Anyway I started on the 31/12/2012. Which was a Monday.  I started and finished the 6 week Armstrong program.  Saw results and started to form a six pack (more like a two pack).  

Anyway I lost the two pack, I ate junk food one weekend.  Didn't realize it doesn't take much to lose your progress.  I also stopped training for a few weeks, plus I kept doing the same exercises.  

Fast forward to Early March I bought some rings.   Started to do pull ups on rings.

Here are my pics.  I don't think I eat enough.  I really need to eat more.  I mainly eat Chicken, Fruit, Veges, Roast Beef, Fish. I stay away from Fast Food, Chips, Lollies, Soft drinks, Chocolate



Here are my pics.

http://imgur.com/a/IEAi6



The first pic was taken one week after I started the Armstrong program

I train 3 times a week.

Current routine is 

3 X 8-9 L Sit Pull ups (with 10kg in back pack)
3 X 8-9 Dips With feet on bottom (with 10kg in back pack) 
3 X 8 - 9 Pull ups with feet on bottom (with 10 kg in back pack)
3 X 8-9 Push ups with feel elevated on chair

Just started to do diamond pushups. Can only do 5 at the moment.

Feedback is always welcomed.  

I don't work legs.  What do you recommend for exercises. I don't have access to a gym so body weight leg exercices

Cheers


",,False,,t5_2tf0a,False,,,True,t3_1e639x,http://www.reddit.com/r/bodyweightfitness/comments/1e639x/progress_pics_started_31122012/,
1368045937.0,26,self.bodyweightfitness,1dyeex,"Idolization, the importance of stretching and improvement.",29,3,12,http://www.reddit.com/r/bodyweightfitness/comments/1dyeex/idolization_the_importance_of_stretching_and/,"What do the above topics have in common? 

first and foremost I'm no scientist. This is all observational from my time as a collegiate athelete and recent experiences with body weight fitness. I highly encourage discussion rather than authoritative hollerings. 

If you're reading this I highly doubt that you will ever reach your absolute potential. Why is this, you might ask? **no one** ever reaches their full potential. Your idol in what ever sport that you follow religiously- is not the best they could be- or at least that's the mindset that **they** hold. This is the mindset which has gotten them to where they are and where they are going. So then how can this simple mindset improve your performance? Well let's think about this hypothetically. Suppose there is someone with a meticulous training log- always in the gym on their regular schedule, always progressing, always doing exactly what the pros do. He's seeing VAST improvement. Unfortunately the one book he read never covered stretching, eating right or taking rest. He will burn out, get injured, etc. 

What is the take away from this? 
I'll paraphrase /u/eshlow :

>The best workout you can do is the one you're not doing.

Look at your strengths, sure. But look deeper and find your weaknesses. For me, I know flexibility is my weakpoint. My hips are tight, as well as my lower back. I see gains, but the real bottle neck of improvement in functional movement (for parkour, calistenics, etc.) is my lack of flexibility. 

I don't really know what I rambled all of this, I guess to start a thread of recognizing weakness? really I just had a shit ton of caffeine and feel like rambling. Please comment and share your improvement/weakness stories :D!",,False,,t5_2tf0a,False,,,True,t3_1dyeex,http://www.reddit.com/r/bodyweightfitness/comments/1dyeex/idolization_the_importance_of_stretching_and/,
1367692899.0,24,self.bodyweightfitness,1dov17,Shaking and rings,27,3,13,http://www.reddit.com/r/bodyweightfitness/comments/1dov17/shaking_and_rings/,"Hello, I just got a pair of rings and have switched from regular to ring push-ups with the rings as low to the ground as my knuckles will allow. Since this is new territory for me I am shaking a lot which from what I understand is a strength/control issue that I will eventually move past. 

The question is, is it better to be as close to parallel as possible with the shaking, or move the rings and my hands to a more elevated position where I shake less until I build enough strength to not shake at a lower ring position?",,False,,t5_2tf0a,False,,,True,t3_1dov17,http://www.reddit.com/r/bodyweightfitness/comments/1dov17/shaking_and_rings/,
1367525139.0,26,self.bodyweightfitness,1dkm3p,[Meta] Veteran User Flair,26,0,17,http://www.reddit.com/r/bodyweightfitness/comments/1dkm3p/meta_veteran_user_flair/,"I just noticed I had this yesterday and was curious about how it is awarded.

Is is based on length of time subscribed to the subreddit or is it randomly given out by mods to users they deem worthy or what?",,False,,t5_2tf0a,False,,,True,t3_1dkm3p,http://www.reddit.com/r/bodyweightfitness/comments/1dkm3p/meta_veteran_user_flair/,
1367268426.0,27,self.bodyweightfitness,1dd1zm,Cheap plumbing parts to build a dip station in the UK?,36,9,12,http://www.reddit.com/r/bodyweightfitness/comments/1dd1zm/cheap_plumbing_parts_to_build_a_dip_station_in/,"I've been doing a bodyweight routine, the only exercise I'm not comfortable with doing is dips between kitchen chairs as they aren't overly sturdy. Was looking at making something like this http://www.tomharveytraining.com/2012/03/25/dyi-dip-station-design

but the difference in part prices between here and the US seems quite drastic. Just wondering if anyone knows a cheaper way to acquire the parts/a cheaper design?

Thanks for your time",,False,,t5_2tf0a,False,,,True,t3_1dd1zm,http://www.reddit.com/r/bodyweightfitness/comments/1dd1zm/cheap_plumbing_parts_to_build_a_dip_station_in/,
1366891218.0,24,self.bodyweightfitness,1d2ssi,Anyone use cinder blocks for creating variable height surfaces to work out on?,30,6,19,http://www.reddit.com/r/bodyweightfitness/comments/1d2ssi/anyone_use_cinder_blocks_for_creating_variable/,"I'm going to be starting a YAYOG routine and am committing to finishing all the 10-week routines before moving on to something else.  However, I don't trust any of my furniture to support my weight for stuff like horizontal rows and incline work.

Has anyone had any luck using cinder blocks to create sturdy surfaces for incline/horizontal work?  Obviously I'd use towels and whatnot to mitigate the rough edges for exercises where my hands go directly on the block, but I was thinking with a dozen or so blocks on my back patio I could create a lot of the stable workout surfaces I'd need.",,False,,t5_2tf0a,False,,,True,t3_1d2ssi,http://www.reddit.com/r/bodyweightfitness/comments/1d2ssi/anyone_use_cinder_blocks_for_creating_variable/,
1366837711.0,27,self.bodyweightfitness,1d1baw,"One arm chair dips, does it exist?",31,4,19,http://www.reddit.com/r/bodyweightfitness/comments/1d1baw/one_arm_chair_dips_does_it_exist/,"Hi, I been doing weight chair dips for the last couple weeks by wearing a weighted backpack (with dumbells inside). However, as I travel or go out of town I will not able to do them. 

So I tried to google about one arm chair dips, but nothing related with chair came up. I tried a few one arm chair dips on my own, and I feel it is a good exercise. 

So anyone knows anything about one arm chair dips? If so please leave a few tips about the proper form, thanks!",,False,,t5_2tf0a,False,,,True,t3_1d1baw,http://www.reddit.com/r/bodyweightfitness/comments/1d1baw/one_arm_chair_dips_does_it_exist/,
1366543299.0,23,self.bodyweightfitness,1csmpf,Results from a pullup routine,28,5,7,http://www.reddit.com/r/bodyweightfitness/comments/1csmpf/results_from_a_pullup_routine/,"Hello , i have been visiting /r/bodyweightfitness for a week now(lurking) and found some really cool and helpful stuff considering strength and flexibility.
While i was reading some older  posts i found [this](http://www.reddit.com/r/bodyweightfitness/comments/15lsmv/just_over_6_weeks_ago_someone_posted_a_6_week/) and i was wondering  (since it's 3 months old post) did anyone kept on using it and had some benefits from it (and what) ?",,False,,t5_2tf0a,False,,,True,t3_1csmpf,http://www.reddit.com/r/bodyweightfitness/comments/1csmpf/results_from_a_pullup_routine/,
1366154163.0,26,self.bodyweightfitness,1chtqj,Evaluate and Critique My Routine Please,32,6,7,http://www.reddit.com/r/bodyweightfitness/comments/1chtqj/evaluate_and_critique_my_routine_please/,"**Size and Appearance Exercise Routine**

* Alternate with cardio Tuesday and Thursday
* 3 days a week 
* 3 sets
* 8-12 repetitions
* 1:30 rest in between sets
* [Progressions](http://i.imgur.com/o3bRo.png)

>Molding Mobility

         Warmup exercises 
         1 set of 5-10 reps
> Stretching Pre-Workout
         
         Wrist Mobility>Arch>Hollow>Plank>Fish>Sideplank
seen [here](http://www.pandf.com.au/docs/2012/wrist-mobility_bodyline-exercises_handstands.pdf)

1. Vertical Pull
   
          Pull up (with bands)

2. Horizontal Push

          Diamond Pushup

3. Horizontal Pull
    
          Row

4. Vertical Push

          Bar Dips [With Chairs]

5. Core Exercise
          
          L-Sit Progressions

6. Leg Exercise  
           
           Pistol Progressions (Door Frame Assistance, as needed)


>Stretching Post-Workout 
            
[General Stretching](http://phraktured.net/starting-stretching.html)

[Ankle Stretching for Squats](http://www.youtube.com/watch?feature=player_detailpage&v=C-0Qe80fUaU#t=114s)  

[2nd Ankle Stretch](http://www.youtube.com/watch?feature=player_detailpage&v=C-0Qe80fUaU#t=203s)

**About me**

 * 15 year old male.
 * Sophomore in high school. 
 * 6'2.25""  
 * 174.4 LBS



**Questions**


Should I pattern my routine so that I knock out one exercise before moving onto the next? IE: 3 sets of Pull ups before moving on to Horizontal Pushes. Or should I run through the entire routine once, and start over, repeat?

Good place to buy some bands for pull ups? (I know the marines use them, you throw them over the bar and put your knee through them so they help pull you up.)

**Suggestions are Welcome!**",,False,,t5_2tf0a,1366170703.0,,,True,t3_1chtqj,http://www.reddit.com/r/bodyweightfitness/comments/1chtqj/evaluate_and_critique_my_routine_please/,
1366136103.0,24,self.bodyweightfitness,1ch4z6,Pulling Exercises,26,2,15,http://www.reddit.com/r/bodyweightfitness/comments/1ch4z6/pulling_exercises/,"I'm coming up short on finding a good pulling exercise. I don't have a pull-up bar in my apartment and am moving out soon and since I will be moving to another country/ don't see a reason to buy one (also makes buying kettlebells or dumbells DOA). I can also not do the under the table pulls as my table isn't properly equipped. 

Are there any other Things I can try. I was doing ""rows"" on a support pole in my living room but it takes 50 to start even thinking about being sore, and i really just stop out of bordeom than being tired.
",,False,,t5_2tf0a,False,,,True,t3_1ch4z6,http://www.reddit.com/r/bodyweightfitness/comments/1ch4z6/pulling_exercises/,
1365224829.0,26,self.bodyweightfitness,1bs6dx,Inverted Rows with a ladder,26,0,16,http://www.reddit.com/r/bodyweightfitness/comments/1bs6dx/inverted_rows_with_a_ladder/,"I just found /r/bodyweightfitness a few weeks ago, and I am using it to get off my ass and get in shape!  One problem I had was trying to do inverted rows.  My table couldn't support my 2 year old, and I don't have access to any barbells.  So I decided to use my Iron Gym pull up bar to do them.  To support my legs, I stuck a ladder in front of me.  Not sure if it's the safest thing, but it gets the job done!  Just wanted to share in case it could help anyone.

[pics](http://imgur.com/a/MPRW0)",,False,,t5_2tf0a,False,,,True,t3_1bs6dx,http://www.reddit.com/r/bodyweightfitness/comments/1bs6dx/inverted_rows_with_a_ladder/,
1365096108.0,25,self.bodyweightfitness,1bo7nl,"Strength training for 5 months, looking to round out my plan to include endurance and cardio. Critique please!",35,10,6,http://www.reddit.com/r/bodyweightfitness/comments/1bo7nl/strength_training_for_5_months_looking_to_round/,"I'm a 6'1, 180 pound male. My goal is to establish a sustainable, life long commitment to exercise for the sake of my health and well being. I want to increase my strength, endurance, flexibility and cardio evenly, within the comfort of my own room, without much equipment. 

I've been exclusively strength and flexibility training since October to overcome a serious drop in weight over the summer (165!). My old routine was strictly pushups, pull ups, dips, planks, bridges, body-weight squats, calf raises. I did each exercise 2 times a week. I used whatever progression I needed to make the sets only 3-8 reps. 

Now that I'm back to my old weight (and stronger than ever!) I want to diversify my routine to include endurance and cardio to round out the routine. I've picked up some weights to give me better options for my legs and lower back. I'm planning on a 4 day split. I'm thinking my new routine should look like this;

Day 1; Planks (Classic, Side, one legged, one armed; total 7 planks)

Day 2; Push ups (5x5), Pull ups (5x5), Dips (5x5)

Day 3; Weighted Pistols (5x5), One Legged Deadlift (5x5)

Day 4; Squats and Pushups circuit. 30 minutes; moderate to intense


I stretch after every workout and before I sleep. I do calf raises every day, whenever I find myself just standing around. 

My pushups are currently on Archers, working towards One Armed.

My pull ups/dips are lacking, but I blame the fact I'm using a sturdy door instead of a proper equipment. I'm working towards my ultimate goal of muscle ups. I realize I can't really do them until I get a proper bar. 

My planks are around 0:45m to 1:30m in length, depending on the variation. 

I recently got to pistols, thus the desire to start adding weight.

I'm adding deadlifts because I feel its the only way to properly work my back. Doing them one legged means I can use less weights. I'm planning on starting low and working my way up. 

I feel a pushup/squat circuit will best fit my goals for cardio and endurance, as they are movements I do regularly and the circuit training seems to meld the two goals together well. 

Diet wise, I'm bulking until 200 pounds. I've been solid in this regard. 

What do you guys think?",,False,,t5_2tf0a,False,,,True,t3_1bo7nl,http://www.reddit.com/r/bodyweightfitness/comments/1bo7nl/strength_training_for_5_months_looking_to_round/,
1365075689.0,23,self.bodyweightfitness,1bnl4a,How can cardio be used to improve training?,32,9,16,http://www.reddit.com/r/bodyweightfitness/comments/1bnl4a/how_can_cardio_be_used_to_improve_training/,I really enjoy the health benefits if a good run/bike. How can I utilize running for the best physiological results?,,False,,t5_2tf0a,False,,,True,t3_1bnl4a,http://www.reddit.com/r/bodyweightfitness/comments/1bnl4a/how_can_cardio_be_used_to_improve_training/,
1365044559.0,23,self.bodyweightfitness,1bmxbb,A question on pull ups and different sized bars,25,2,16,http://www.reddit.com/r/bodyweightfitness/comments/1bmxbb/a_question_on_pull_ups_and_different_sized_bars/,"I found a park near my office that has a pull up bar and I've made it a habit to go out during my lunch break to do a few sets but I noticed that I can't do as many pull ups on this bar compared to when I do it at home or at the gym, I also noticed my forearms become very sore after. Upon closer inspection I noticed that the bar is significantly thicker than my bar at home or even compared to bars I use at gyms. Does the thickness of the bar make a significant difference or am I imagining things? Is there any way to overcome this or is it a matter of HTFU?",,False,,t5_2tf0a,False,,,True,t3_1bmxbb,http://www.reddit.com/r/bodyweightfitness/comments/1bmxbb/a_question_on_pull_ups_and_different_sized_bars/,
1365030307.0,25,self.bodyweightfitness,1bme4e,Are you concentrating on contracting your muscles during reps?,28,3,10,http://www.reddit.com/r/bodyweightfitness/comments/1bme4e/are_you_concentrating_on_contracting_your_muscles/,,,False,,t5_2tf0a,False,,,True,t3_1bme4e,http://www.reddit.com/r/bodyweightfitness/comments/1bme4e/are_you_concentrating_on_contracting_your_muscles/,
1364327915.0,26,self.bodyweightfitness,1b28jj,Ideal weight for height,29,3,23,http://www.reddit.com/r/bodyweightfitness/comments/1b28jj/ideal_weight_for_height/,"I'm curious as to whether anyone has any observations about optimal bodyweights for a trainee of a given height to achieve gymnastics skills.  

In my case, at 6', I know that I'm a little taller than ideal for a gymnast, but what bodyweight range would theoretically be ideal, assuming a lean body composition? I'd guess 165-175?",,False,,t5_2tf0a,False,,,True,t3_1b28jj,http://www.reddit.com/r/bodyweightfitness/comments/1b28jj/ideal_weight_for_height/,
1363822314.0,26,self.bodyweightfitness,1ap3xm,What's the best shoulder workout that doesn't require a pull up bar?,30,4,17,http://www.reddit.com/r/bodyweightfitness/comments/1ap3xm/whats_the_best_shoulder_workout_that_doesnt/,"I've been training for a while and have developed imbalanced shoulders from doing too many push ups and no pull motion or complementary shoulder workout.
I know pull ups are highly recommended and I do them when I have access to goalposts or something similar but generally, I can't.

What would you recommend as a replacement? Dips? Handstands?
Thanks in advance.",,False,,t5_2tf0a,False,,,True,t3_1ap3xm,http://www.reddit.com/r/bodyweightfitness/comments/1ap3xm/whats_the_best_shoulder_workout_that_doesnt/,
1362879400.0,26,self.bodyweightfitness,1a01xf,Do I need to eat a caloric surplus to get stronger?,34,8,22,http://www.reddit.com/r/bodyweightfitness/comments/1a01xf/do_i_need_to_eat_a_caloric_surplus_to_get_stronger/,"I know you need more calories than your maintenance to gain size, but what about strength?",,False,,t5_2tf0a,False,,,True,t3_1a01xf,http://www.reddit.com/r/bodyweightfitness/comments/1a01xf/do_i_need_to_eat_a_caloric_surplus_to_get_stronger/,
1362003668.0,26,self.bodyweightfitness,19ct5g,"Help with a general ""fitness"" measurement?",29,3,16,http://www.reddit.com/r/bodyweightfitness/comments/19ct5g/help_with_a_general_fitness_measurement/,"Hi!

I'm trying to put together a ""fitness challenge"" for a forum I'm a part of. Kind of like the ""biggest loser"" challenges people do, but for general strength/fitness instead of weight (which is a poor indicator of fitness, IMO).

Scoring will be improvement-based, rather than absolute, so we'll reward effort at any fitness level.

Unfortunately, I don't really have much of an idea on how to set up the scoring.

So far, the exercises I'm thinking of including are fairly simple:

* Running (sprint or endurance. Not sure yet)
* Push-ups (maybe burpees instead)
* Pullups
* Plank

My first thought was to come up with a way to score each one that would kind of balance all of them out, so if someone's not good at, say, pullups, they could focus more on running and still be competitive.

Unfortunately, that seems rather complicated.

Now, I'm thinking maybe just outlining a list of exercises (WOD-style), and scoring based on the total time to complete the full set. A participant's score at the end would be their final time vs their original time. 

Any thoughts/suggestions on scoring, exercises, etc.? 

Thanks!
",,False,,t5_2tf0a,False,,,True,t3_19ct5g,http://www.reddit.com/r/bodyweightfitness/comments/19ct5g/help_with_a_general_fitness_measurement/,
1362000842.0,24,self.bodyweightfitness,19cp9z,Head hurts when performing a headstand,26,2,12,http://www.reddit.com/r/bodyweightfitness/comments/19cp9z/head_hurts_when_performing_a_headstand/,"Hello there :) I'm new here. I'd liketo get started with bodyweight fitness. but I've encountered a problem when performing a HANDstand. I start to feel a lot of pressure in my forehead and my temples and my head starts hurting. Is this normal? Is there any way to bypass this?

EDIT: changed headstand to HANDstand. My bad. I mixed the terms up a bit, sorry about that. Is there any way to change the title?

Also, thanks for all the responses it might be due to my lack of breathing. I'll also try to tense my muscles more.",,False,,t5_2tf0a,1362079691.0,,,True,t3_19cp9z,http://www.reddit.com/r/bodyweightfitness/comments/19cp9z/head_hurts_when_performing_a_headstand/,
1360876117.0,24,self.bodyweightfitness,18jee5,Learning the splits,31,7,6,http://www.reddit.com/r/bodyweightfitness/comments/18jee5/learning_the_splits/,"One of my goals is to be able to reach the full splits. At the moment, I'm getting fairly close but still a bunch of progress is needed to be made.

My question is: how do I reach full splits and how long would it take (in general - I'm aware it varies from person to person). Also, what stretches should I be doing exactly and how long should I be holding them? I do dynamic stretches during warm ups and static stretches during cooldown.

",,False,,t5_2tf0a,False,,,True,t3_18jee5,http://www.reddit.com/r/bodyweightfitness/comments/18jee5/learning_the_splits/,
1360806416.0,24,self.bodyweightfitness,18hh61,"How does one ""lift the hips"" or ""push through the shoulders"" while doing a Straddle Handstand Press? What are good exercises to aid in the development of the press?",29,5,8,http://www.reddit.com/r/bodyweightfitness/comments/18hh61/how_does_one_lift_the_hips_or_push_through_the/,"Love you guys!

I am able to lean far enough forwards into the press, however I cannot get my rear end off of the ground. I just physically do not know what to compress, flex, pull... 

Any suggestions?",,False,,t5_2tf0a,False,,,True,t3_18hh61,http://www.reddit.com/r/bodyweightfitness/comments/18hh61/how_does_one_lift_the_hips_or_push_through_the/,
1360491309.0,25,self.bodyweightfitness,188pzn,"Without access to a pull up bar, what pulling exercises can I put into my workout?",26,1,14,http://www.reddit.com/r/bodyweightfitness/comments/188pzn/without_access_to_a_pull_up_bar_what_pulling/,"I have no access to any kind of pull-up bar (I've even checked local parks for trees), and I'm a bit worried that my workout is too 'push' centered. I'm currently doing L-Sit, handstand and pushup progressions, with planks and squats thrown in. Are there any exercises that I should include?",,False,,t5_2tf0a,False,,,True,t3_188pzn,http://www.reddit.com/r/bodyweightfitness/comments/188pzn/without_access_to_a_pull_up_bar_what_pulling/,
1359634057.0,26,self.bodyweightfitness,17mis7,"Absolute total beginner here (also a weakling).  Want to start with pushups, any advice?",31,5,21,http://www.reddit.com/r/bodyweightfitness/comments/17mis7/absolute_total_beginner_here_also_a_weakling_want/,"There is so much information that I am feeling lost and overwhelmed.  Since I am so weak and I'm a total beginner, I'm going to start with running and pushups (my upper body is weaker than lower).  Is there any place where I can find videos for step by step pushups? I don't have any place to do pullups (I won't be able to do anyway), so starting with floor exercises.

Also, is there any app I can use to measure progress?",,False,,t5_2tf0a,False,,,True,t3_17mis7,http://www.reddit.com/r/bodyweightfitness/comments/17mis7/absolute_total_beginner_here_also_a_weakling_want/,
1359151395.0,26,self.bodyweightfitness,17a460,Which protein shakes are the healthiest / best?,34,8,78,http://www.reddit.com/r/bodyweightfitness/comments/17a460/which_protein_shakes_are_the_healthiest_best/,"Looking for a good shake that is healthy / wont kill my organs or give me cancer down the road.


Preferably unprocessed as natural as possible.",,False,,t5_2tf0a,False,,,True,t3_17a460,http://www.reddit.com/r/bodyweightfitness/comments/17a460/which_protein_shakes_are_the_healthiest_best/,